CrossFit Florian

50 Central St - Norwood, MA 02062

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Monday

December 15, 2013 by Beau

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11393132976_4685673346
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Front Squat
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Warm up – 5 Reps at 40, 50 and 60%
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1 x 8 @ 75%
1 x 6 @ 85%
1 x 3 @ 90%
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L2   Minus 5% across all sets if you have failed at any point during the last 3 weeks
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EMOM-8
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10 Pull ups
15 Box Jumps 24/20
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L2   8 PU/10 BJ,  modify as needed
T1   Same, WOD with Step ups
T2   Decrease by 25%, WOD with Step Ups
T3   Decrease by 25%, Squats at or above parallel, WOD with Step Ups
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11393204356_0251dabe00

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The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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