• 03Δεκ
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    WoD 4.12.17

    WoD 4.12.17

    Strength day

    LEVEL 2

    Part a. – 24min

    Every 2min x 5sets

    Below knees Snatch Doubles

    70%,75%,75%,80%,85%

    2min transition time

    Every 2 min x 6sets

    Back Squat

    3@60%,

    3@67,5%,

    7@72,5%,

    7@72,5%,

    7@72,5%,

    3+@72,5%(leave1-2reps)

    4min transition time

    Part b.

    Amrap in 7 min

    8 back rack, strict presses , snatch grip rx plus:40/25 rx:30/15-20

    10 back step lunges – back rack,alternating

    8 overhead squat

    10 barbell rows

    LEVEL 1

    Part a. 20

    Every 2min x 5

    Deadlift

    5×5 , 75%,80%,80%,85%,90%

    2min transition time

    Every 2min x 6set

    Strict Pullups

    4-6-8-10-6-4

    4min transition time

    Part b.-8min

    Amrap in 7min

    6 sdlhp  25-35/15-25kg

    8 front squat

    10 push ups

    20 lateral jumps over the bar

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