• 30Νοέ
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    1.12.17

    1.12.17

    LEVEL 2 Part a. – 20min Every 2min x 4 sets Hang Clean n Jerk Triples 65%,70%,70%,75% 2:00 transition time Every 2min x 5 sets Deadlift 4×8@65% , 8+@65%(leave 2-3reps) 5min transition time Part b – 8min For time: 9-6-3-6-9 thrusters 60/40 rx:45-50/30-35 chest2bar time cap 8min LEVEL 1 Part a. – 15min Every 2min

  • 29Νοέ
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    WoD 30.11.17

    WoD 30.11.17

    Skill Day LEVEL 2 Part a-15min A: Accumulate 2:30 of HS inside a 1m square – if not efficient enough, ask for coaches help or partners help to hold your feet and help you with balance 5min cap B: EMOM x 5min rx plus:7reps rx:5reps Strict HSPU* *If HSPU are easy, add tempo (3down/1up), or

  • 28Νοέ
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    29.11.17

    29.11.17

    LEVEL 2 Part a. – 15min Every 1:30 x 4 sets Jerk Triples 65%,70%,70%,75% 3:30 transition time Every 1:30 x 5 sets Overhead Squat 4×8@65% , 8+@65%(leave 2-3reps) front squat ratio to overhead squat  is 0.70 this means, if you did a 3rm front squat at 90kg, then your load for this mvmnt according to

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