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Home CrossFit

WOD: Friday 241025

October 25, 2024
in CrossFit
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WOD: Friday 241025


Begin the week with energy, finish the week with energy. Nature is therapeutic.

• Teaching Notes

At this time we’re getting right into a day that requires just a little extra thought and foresight with class administration. We want to get into our energy development, engaged on heavier masses than the final time we hit this development earlier than working our manner right into a difficult chipper. The chipper is in that center time area of round 11-Quarter-hour, so undoubtedly doable to perform within the class time, however we want to hit plenty of the actions for the exercise within the common prep right here to ensure that we are able to transition immediately from the energy work immediately into the Chipper. For the chipper, keep in mind that the burpees begin at 90 seconds not at 0:00, and if wanted can begin athletes on 30 second delays at this time to restrict area if everyone seems to be doing burpees on the similar time.

energy:

Each 2:30 for 10 minutes do:

3 Segmented Deadlifts, decide load

3 Seated Vertical Jumps

metcon: “Thor”

For time:

35 Pull-ups

30 Deadlifts, 225/155 lbs

25 Field Jumps, 24/20 in

30 Pull-ups

25 Deadlifts, 225/155 lbs

20 Field Jumps, 24/20 in

Time cap: 17 minutes

equipment:

5 rounds for max reps of:

Max rep GHD Sit-ups, 45 secs

Relaxation 15 secs

Max rep Barbell Hip Thrusts, decide load, 45 secs

Relaxation 15 secs



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