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    WoD 11.12.17

    WoD 11.12.17

    Strength day

    LEVEL 2

    Part a -24min

    Snatch singles – 12min

    6×1

    Every 2min @ 80%,85%,85%, 90%,95%,95%

    2min transition time

    Front Squat  – 10min

    Every 2min x 5 sets

    5@50%,3@60%,2@70%,1@75%,8+@80% (max out – leave 0reps- find your new max)

    5min transition time

    part b – 5min

    5min Amrap

    of unbroken reps of:  rx plus: C2B , rx:pullups *

    *8 Thrusters penalty every time you break the c2b/pullups * rx plus:60/40 rx:45/30kg

    • 10 burpees over the bar penalty , every time you break the thrusters

    LEVEL 1

    Part a – 24min

    Deadlift -12min

    6×4,

    Every 2min @ 85%,90%,90%,95%,100%,100%

    2min transition time

    Strict Pullups – 10min

    Every 2min x 5sets

    8-10-10-12-8

    5min transition time

    Part b

    5min amrap of

    unbroken reps of:wallball*

    *17 barbell rows penalty every time you break the set of wall balls : 20-30/15-25kg

    **coaching notes:

    i)this is the last week (3rd) of the first strength block 3on/1off.Try to push your limits,go hard,if possible reach new pr’s.The following week is a rest/deload/restoration week.

    ii)Prepare yourself,10weeks for the CrossFit open!!!

    iii)Dont forget to register as an athlete or as a volunteer for the Christmas Charity Games

    iv)Last week for the chalkida throwdown registrations.

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