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Friday April 12

Strength

We are finding a 3RM close grip chin up.

  • Rest 2 minutes between attempts.

If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight.
Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.*any addition to body weight can be used. (weight vest, belt with weight on it, bands holding weight)

Rest 2:00 between sets

L1 Performance: Bodyweight 6 x 3. 

L2 Fitness/L1 Scaled: Assisted Chin-ups 5 x 5. 

  • You will complete these reps as fast as possible while maintaining proper form.
  • You should be able to perform large sets of each movement without hitting failure.
  • We’ll review all of the movements in our warm-up today.

W.O.D

“AFAP”

For Time:
21-15-9

Hang Power Cleans (95/65)
Push-ups

Then NOT for time but for quality

DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)

Open: as written
L3 Performance: (45, 30)
L2 Fitness: (35, 25) (Box Push-ups)
L1 Scaled: (25, 20) (Box Push-ups)

 

Melinda MettenFriday April 12

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