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Mon WOD 050117

Mon WOD 050117

CrossFit Valitus – CrossFit

Weightlifting

25min to complete

Deadlift (5-5-3-3, 3 x 1)

5 @75% TM

5 @80%

3 @85%

3 @88%

2 x 1 @90%

1 x Max Reps @90%

Rack Pulls (5 x 1 @110% 1 RM Deadlift)

With a barbell set to

below the knee.

Metcon

Metcon (Time)

400m Run

40 1 Arm DB Snatch

40 Goblet Squats

300m Run

30 1 Arm DB Snatch

30 Goblet Squats

200m Run

20 1 Arm DB Snatch

20 Goblet Squats

DB Rx’d= 50/35

DB Rx’= 70/50
Alternate arms in the Snatch.

TC 20

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