monday 10/29 – Basin CrossFit
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monday 10/29

29
Oct

monday 10/29

Monday

1 sq cln + 2 fr sq 80% x3 rest 90 sec

cln & jerk 75% 3×1 rest 60

Snatch – 77% 3×1

strict press work up to heavy sgl or dbl, perfect form tight core. not a true max – 12 mins

Snatch pull – 95% (of snatch)  3 x 3 Snatch deadlift – 103% (of snatch)  3 x 3

wod:

2 minute amrap ascending ladder

kb swing 2/1.5 pood

t2b

rest 2:00

2 min amrap ascending ladder

pullups

dips

rest 2:00 min

2 min amrap ascending ladder

air squats

pushups

rest 1 minute

2 minute plank/1:00 min rest x 3

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