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Weightlifting Wednesday

26
Sep

Weightlifting Wednesday

CrossFit Modig – CrossFit

Strength

P: High-Hang Snatch (5×3)

68%x3

73% x3

78% x3

83% x3

3RM

Perform one set E2MOM

P: High-Hang Clean (5×3)

68%x3

73% x3

78% x3

83% x3

3RM

Perform one set E2MOM

Fa: Weighted Step-ups (4×8-10/leg)

Start with non-dominant leg to determine weight

Fb: Single Leg DB RDL (4×8-10/leg)

One Arm/ One Leg
Start on non-dominant leg to determine weight

Accessories

P: Metcon (3 Rounds for weight)

3 Rounds for quality

8-10 Backrack Weighted Lunges/Leg

8-10 Single Leg RDL/Leg

12-15 Weighted Situps

F: Metcon (Time)

3 Rounds for time

21 Russian KBS

15 Situps

9 Cal Row

10:00 Cap