Wedensday – Basin CrossFit
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Wedensday

23
Apr

Wedensday

Strength cycle:
Btn power jerk 5 x 5 -10% of Monday
Back squat 5 x 5 -10% of monday
Push press 5 x 5 -10% of monday
Bench press 5 x 5 -10% of monday
WTD sit-ups 5 x 5 (heavy)

Crossfit :
EMOTM x 10 minutes
Evens = front squat (from floor) x 5 (hap)
Odds = t2b x 12

Conditioning :
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 14/20 pound ball,(Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Push-press, 55/75 pounds (Reps)
Row/bike (Calories)

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