Wednesday – Basin CrossFit
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Wednesday

17
Dec

Wednesday

Strength:
Deadlift : six singles @ 65% (deload)

Conditioning

*40 seconds work/20 seconds of rest x 3 rounds
1. Kbs 70/53
2. Pull-ups (RX IS BUTTERFLY)
3. Overhead squat 135/95

Complete each exercise. 1,2,&3 in a 40/20 format, repeat for 3 total rounds (9 minutes)

Extra work:
Jerk : heavy single
5 x 2 @ 80% of above
Push press 5 x 5
Bench press 5 x 5

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