FRIDAY 9.19.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | info@crossfito4w.com
 | (678) 515-3410
              

FRIDAY 9.19.14

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FRIDAY 9.19.14

FRIDAY 9.19.14

REMINDER: COMPETITION WILL TAKE PLACE AT THE BOX TOMORROW BETWEEN 9a-noon. COME OUT TO SUPPORT THE COMPETITORS!
SUNDAY 10:30a WILL BE A GROUP WOD IN PLACE OF THE SATURDAY CLASS (use as open gym – optional). 

 

Strength

Banded deadlifts: 10 x 3 @ 45% + 25%
Rest 30 seconds between sets

Accessory

50 GHD sit ups [heavy as possible]

WOD

10-9-8-7-6-5-4-3-2-1-
2-3-4-5-6-7-8-9-10 reps for time: 
Deadlift 135/95 (or 70% of 1 rm snatch)
Power snatch
Pull ups

 

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