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Mashpee, MA 02649
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March 15, 2011

Wednesday

WOD We will set the clock for 40 minutes following the warm up and we will transition right into each part:

Deadlift 3 Rep Max in 10 minutes

Clean 1 Rep Max in 10 minutes

20 Minute Skill Work -Week 4

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:



handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.


It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.


For example if you selected Handstand Pushup Negatives and pistols it may look like this:


HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1


Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2


Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.


We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.

If you are interested in doing the CrossFit open WOD tomorrow please contact me so that we can arrange for you to have a judge. The CF Open WOD will be announced tonight on CrossFit.com

Mobility WOD

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