• 11Φεβ
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    WoD 12.2.18

    WoD 12.2.18

    10 days till the CrossFit Open!!

    Register Now,Feel The spirit , Live the Open Season!

    Rest Week

    Warm up + Assistant work

    20min mobility + foam rolling

    10min board briefing + transition time

    LEVEL 2

    Part a. -10min

    Every 1:15 x 8 sets

    High hang + hang Snatch @ 50% – 65% – focus on speed.

    4min transition time

    Part b – 6min

    Amrap in 6min

    30 wall ball

    40 kb swings

    the remaining time amrap t2b

    LEVEL 1

    Part a. -10min

    Every 1:15 x 8 sets

    Odd sets : 2-3 Wall climb

    Even sets: 12 – 14 double db step lunges*

    *dont drop the dumbbells from any position , for any reason !!

    4min transition time

    Part b – 6min

    30 burpees

    30 double db hang power clean n p.press*

    the remaining time amrap t2r

    *dont drop the dumbbells from any position , for any reason !!

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