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WOD Blog
 | Wed, May 4 2016 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| METCON WOOKIE COMPLEX | WEIGHTLIFTING 5/4/16 | WARM UP 3/8/2017 |
METCON WOOKIE COMPLEX(Time, Rx+, Rx2, Rx3) 'CLIMBING WOOKIE COMPLEX' 5 rounds Today's complex consists of 5 DISTINCT! reps/movements 7 times (35 reps) Powerclean-1 rep Front Squat-1 rep Push Press-1 rep Back Squat-1 rep Push Press-1 rep REST 1 min after each round. Round 1-65#/55# Round 2-95#/65# Round 3-115#/75# Round 4-135#/85# Round 5-155#/115# PENALTY: If you rest barbell on ground or drop it you must perform 5 Lateral Burpees before resuming complex where you left off. GOAL: Finish under 18 mins CAP off at 21 mins Rx+: Begin at 95#/65# end with 185#/125# Rx: As written Rx2: Do not transition barbell to back but instead do 1-PC-1-FS-1-PP-1FS-1PP (Begin at 45#/35#) Rx3: Sub DB pair 35#/20# for all 5 rounds and perform Rx2 complex.
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