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CrossFit WODS for 5/28/2016

Just because the competition is over doesn’t mean we can’t stay prepared for the next one.  Competition class is every Saturday morning at 9:30am.  In an hour and a half, we perform 3 WODs most weekends designed to simulate a local competition.  If you think you want to compete in the next local competition, give this class a try.  With minimal coaching and minimal scaling, it will give you a good baseline.

9:30am – CrossFit Competition Class

WOD #1:
Max effort 1 Rep in 8 Min:
1 Power Clean
1 Squat Clean

WOD #2:
AMRAP 5 Minutes:
15 Deadlifts (185/125#)
10 Burpees
…Rest 2 Minutes…
AMRAP 5 Minutes:
10 Deadlifts (225/155#)
8 Lateral Burpees
…Rest 2 Minutes…
AMRAP 5 Minutes:
7 Deadlifts (275/185#)
5 Bar Facing Burpees

WOD #3:
3 Rounds For Time:
50 DU
20 Box Jump Overs (24/20)
10 STO (185/125)

11:00am – Regular CrossFit Class

AMRAP 5 Minutes:
15 Deadlifts (155/105#)
10 Burpees
…Rest 2 Minutes…
AMRAP 5 Minutes:
10 Deadlifts (185/125#)
8 Lateral Burpees
…Rest 2 Minutes…
AMRAP 5 Minutes:
7 Deadlifts (225/155#)
5 Bar Facing Burpees