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Daltons CrossFIt – CrossFit

STR: Metcon (Weight)

Rounds NOT for Time(20min Cap)

Push Jerk

3 Rope Climbs

Rep Scheme for the Push Jerk is:

-Set 1 x 5 reps

-Set 2 x 4 reps

-Set 3 x 3 reps

-Set 4 x 2 reps

-Set 5 x 1 rep

*Increase loads each set, score heaviest weight

INTENDED STIMULUS

Today is an upper body push and pull strength day. Build to make loads on the Push Jerk and work on doing the 3 Rope Climbs as quickly as possible.

WOD: Metcon (Time)

9-7-5

SDHP 135/95

Shoulder to Overhead 135/95

Broad Jump

200m Sprint after each set of broad jumps

Performance: 115/85

Fitness: 95/65

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