CrossFit Florian

50 Central St - Norwood, MA 02062

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Wednesday

December 3, 2013 by Beau

Day 4  –  4 HSPU or 12 Push ups
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Front Squat
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ALL Percentages are off your Training Max (90% of 1RM)
Warm up Sets – 5 Reps @ 40, 50 & 60%
 
1 x 8 @ 65%
1 x 8 @75%
1 x 8+ @ 85%
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L2   60, 70 & 80%
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Mosquito Bites
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AMRAP-10
10 Push Press
10 T2B
30 Double Unders
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L2   75/45,  Knee ups,  Singles x3
L3   65/35,  Abmat Sit ups,  Singles
T1   Same
T2   Decrease Max by 25% before applying percentages for FS,
T3   Same as T2, Squats at or above parallel, WOD with knee ups
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The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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