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CFV MFG WEEK 10

29
Nov

CFV MFG WEEK 10

I hope everyone had a great Holiday and enjoyed the rest, now it’s back to work!

WOD #025
SKILL

4 Rounds
250 M Row
15 Unbroken Wall Balls 30/18#
Rest :90 Between rounds

STRENGTH
SNATCH
Work up to a 1RM for the day
Then: 3 x 1 @ 90%

WOD #026
SKILL

15 Min EMOM
1 Min 8 Pull Ups
2 Min 4 C2B Pull Ups
3 Min 2 Bar Muscle Ups
*If you cant keep up the EMOM, then 5 rounds rest as needed.

STRENGTH
CLEAN & JERK Progression
15 TnG C&J 135/95
Rest :60
10 TnG C&J 135/95
Rest :60
5 TnG C&J 135/95

WOD #027
SKILL
30 Unbroken Thrusters Barbell 35/45
12/15 Unbroken T2B

20 Unbroken Thrusters 55/75#
12/15 Unbroken T2B

10 Unbroken Thrusters 65/95#
12/15 Unbroken T2B
*Rest as needed between sets and movements

STRENGTH
Back Squat
Work up to 5RM
Then: 5@95%, 5@90% of 5RM

OPTIONAL CONDITIONING
30 Rounds
5 Burpees
1 Muscle Up
WOD courtesy of CrossFit Linchpin

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