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power snatch

    • 1 RM

overhead squat

    • 1 RM



35 clean thrusters (95/65)


    • 3x double-unders
    • ring dips (Rx+ sub: 7-5-3 muscle-ups)


Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

snatch pulls (optional: deficit)

    • 3-5×3 (start at final power snatch weight, work up to at least 1 RM snatch)

incline bench press

    • 2×5, 2×3, 2×2 (20×1 tempo)

– one work set every 3 min.

dumbbell bench press (1010 tempo)

    • 2-3×12

– heavier than last time


Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

20 min. run/bike/row @ 80%

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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