171205

 In W.O.D.

Radon CrossFit – CrossFit

Deficit Clean Lift Off (5-5-5-5-5)

3″ deficit

3 second hold at mid-shin on each rep

Metcon (2 Rounds for reps)

Teamwork Tuesday!!

AMRAP 8

40 Dumbbell Snatches, 40/25

20 Goblet Lunges, 40/25

Rest 2 minutes

AMRAP 8

30 Deadlifts, 95/65

15 Box Jumps, 24/20
RX+

Dumbbell Snatches, 65/40

Goblet Lunges, 65/40

Deadlifts, 135/95

Box Jump Overs, 24/20

Supplemental Work

Work on goals!

50 Back Extensions

A Look Into The Week:

Monday: Back Squat

Tuesday: Deficit Clean Lift Off

Wednesday: Gymnastics Work

Thursday: Front Squat

Friday: Deficit Snatch Deadlift

Saturday: Gymnastics Work

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