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08/14/2015

13
Aug

08/14/2015

Clinton Hill – CROSSFIT

QOD

What is your favorite weird food combination?

Video Link / Article

Strength / Skill

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–If you hit all of your numbers last month (got 5+ in week one, 3+ in week 2 and 1+ in week 3) then for the new cycle you will …..

ADD 5 pounds to your Bench Press 1 RM and re-calculate your new percentages.

Bench Press (65% x 5, 75% x 5, 85% x 5+)

*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.

**You Must get More than 5 reps on your final set.

WOD

15 min AMRAP

Metcon (AMRAP – Rounds and Reps)

20 KBS (24/16kg)

20 Wall Balls (20/14#)

200 m Run
*don’t count the run.

Bonus

Ring Dips (Strict Ring Dips (scale: Box Dips))

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