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PALEO Challenge Benchmark WOD

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Weightlifting:
E2MOTM 10mins
3x Front Squat (asc)

15 min AMRAP:
10 Squat Clean and Jerks (155/115) (Should be able to do 3-5 unbroken when fresh)
20 Bar over Burpees (2 foot take off)
30 Box Jumps (20/24) (Modify to Step Ups, try to stick to RX height)
400m Run
30 Double Unders (3:1)
20 Bar over Burpees
10 Bar MU (Modifications: pull ups, banded pull ups, jumping pull ups. No chest to bar)

11/20/2017

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Placerville CrossFit – CrossFit

Warm-up

3 rds NFT:

100 Single Unders

15 Abmat Situps

15 PVC Pass-throughs

10 PVC OHS

10m PVC Samson

Movement Review:

– Overhead Squats (Setup and execution, Load, No Rack…then what?)

– Power Snatch and Snatch Review

WOD

DENIM (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

400m Run

15 Overhead Squats (115/80)

11/17/2017

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Placerville CrossFit – CrossFit

Warm-up

3 rds NFT:

10 PVC Passthroughs

10 PVC OHS

10 Cross Symmetry Angels

10m Cossack Squats

10m Toy Soldiers

Barbell Movement Review:

-Power Snatch

Weightlifting

Power Snatch (2-2-2-2-2-2-2-2-2-2)

EMOTM 10min

Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across.

WOD

RUN DOWN (Time)

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

11/15/2017

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Placerville CrossFit – CrossFit

Warm-up

Dynamic WarmUp:

4x 500m Air Bike w/ 30 sec rest in between

20m (Inchworms, Spidermans, 3x Air Squat+Broad Jump)

PVC (Pass-throughs, Figure-8’s, Sh. Mobiility, Movt. Rev.)

Barbell Skill/Technique Work:

“DT” – Deadlifts, Hang Power Cleans, Push Jerks

WOD

HarDTop (Time)

5 Rounds:

On the 4:00

500 Meter Row / 400 Meter Run

1 Round of “DT” (155/105)
Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks