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19/05/2017 – Steel City CrossFit WOD

Lift

Banded Tempo Pull Ups
20
Low Row / Lat Pull Down 4 x 6 90s Rest
Banded Bicep Curls 3 x 20 60s Rest

WOD

27-21-15-9:
Power Snatch (95/65)
Wallballs 20/14
Cal Row

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22/05/2017 – Steel City CrossFit WOD

WOD

May 2-4
In Teams of 2 each partner must complete:
2 km run
Deadlift 4500 lbs (3000)
Clean 2000 lbs (1500)
STOH 1500 lbs (1000)
Partners run together
All reps are alternating
Scaled in brackets

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18/05/2017 – Steel City CrossFit WOD

Lift

Deadlift  5 reps @ 75%, 3 @ 85%, 1+@95%
BB Glute Bridge 4 x 6
SB Hamstring Draw In 2 x 12 90s rest

WOD

3 Rounds for Time:
500 M Row
40 Air Squats

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