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WOD

Saturday- 1/22

Announcements

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The Port

Warm-up

2:00 Row or Ski

+ Coach-Led Mobility based on the WOD and

BB Warm-Up, Evolving in Movement and in Weight:
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press

8 Hang Power Cleans
8 Front Squats
8 Push Press

6 Power Cleans
6 Thrusters
6 Front Squats

+ 1 Time Through today’s complex.

Strength

1 Clean + 1 Hang Clean + 1 Thruster + 2 Front Squats (15 Min to Build to a Heavy Set)
Nice, long complex today. Cleans can be power or squat. Focus on the leg drive in your cleans, thrusters, and front squats.

Burn Strength

5 Sets:
10 Russian KBS
10 Goblet Squats
5 Vertical Jumps

Rest as needed between sets.

Workout

2 Sets

AMRAP 8:
15 Box Jump Overs (24/20)
10 C2B Pull-Ups
5 Thrusters (135/95)(115/75)

Rest 2:00. Pick up where you left off.


Anthony

red-tug-main3x
CrossFit Journal: The Performance-Based Lifestyle Resource

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