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Home CrossFit

WOD: Friday 250411

April 11, 2025
in CrossFit
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WOD: Friday 250411


Lastly, shifting some heavy weights at this time!

• Teaching Transient & Class Overview

In the present day’s session focuses on decrease physique pulling energy and midline endurance. Athletes will begin with heavy deadlifts earlier than shifting right into a high-intensity conditioning piece combining rowing, dumbbell energy cleans, and toes-to-bar.

energy: deadlift

Deadlift 5-5-5-5-3-3

Go each 3 minutes.

Set 1: @ 70%

Set 2: @ 75%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Set 6: @ 90%+

metcon: “The Sentinel”

For time:

21/15 Row Energy

21 Dumbbell Energy Cleans, 50/35 lbs

21 Toes-to-bars

15/12 Row Energy

15 Dumbbell Energy Cleans, 50/35 lbs

15 Toes-to-bars

9 Row Energy

9 Dumbbell Energy Cleans, 50/35 lbs

9 Toes-to-bars

Aim: Sub-10 minutes

Time Area: 7-11 minutes

Time Cap: quarter-hour

Equipment:

4 rounds for high quality of:

10 V-ups

10 Russian Twists

10 Hole Rocks Hole Maintain, 10 secs



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Tags: FridayWOD
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