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Home CrossFit

WOD: Wednesday 250312

March 12, 2025
in CrossFit
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WOD: Wednesday 250312


• Teaching Notes

Immediately’s session is a strength-focused higher physique day with a bench press development, adopted by “Swole Batman”, a high-output EMOM that mixes dumbbell biking, leg stamina, and max effort calorie work on the Echo Bike. Athletes ought to concentrate on managed urgent mechanics in power work, then environment friendly motion and good pacing in the course of the exercise.

power: bench press

Each 4 minutes for 12 minutes do:

5 Bench Press, 65% 1RM

3 Bench Press, 70% 1RM

1 Bench Press, 75% 1RM

metcon: “Swole Batman”

5 rounds, 1 min per station, for max reps of:

Single Arm Satan Press, 50/35 lbs

Air Squat

Bike Energy

Rotate instantly to the following station each 1 min, the clock doesn’t cease or reset between stations.

Targets:

8-12 Devils Press

25-35 Air Squats

15-20 Bike Cals for males

10-14 Bike Cals for ladies

Equipment:

Each 1 min for 12 minutes, alternating between:

7 Seated Good Mornings, decide load

14 Banded Clamshells



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Tags: WednesdayWOD
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