FRIDAY CrossFit WOD 1.11.19 – CrossFit Vital
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FRIDAY CrossFit WOD 1.11.19

10
Jan

FRIDAY CrossFit WOD 1.11.19

STRENGTH
Strict Press (1 of 4)
Complete a few warm up sets then:
65% x 5
75% x 5
85% x Max Reps
* In between sets, complete a set of 20 russian twists with the heaviest DB possible.
*REMEMBER that strict press has ZERO knee bending.

METCON
4 Rounds
1 Min Russian KB Swings
1 Min Push Press 75/55
1 Min Med Ball Clean 20/14#
1 Min Rest

*Lock out those push presses for a split second. Your arm locking out and going straight back down without a pause does NOT count.

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