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Tuesday, July 11, 2017

2017 July 10
by bk

Deadlift
2 sets of 3 at 90%
2 sets of 2 at 95%

then….

AMRAP in 12 minutes:
1 clean and jerk (155lb/105lb)
3 pullups
10 double-unders
2 clean and jerk (155lb/105lb)
6 pullups
20 double-unders
3 clean and jerk (155lb/105lb)
9 pullups
30 double-unders
….etc….

-clean and jerk go up by 1
-pullups go up by 3
-double-unders go up by 10

Core Development:
4 sets:
hollow body hold, 10 seconds
20 hollow body rock
hollow body hold, 10 seconds
-rest 45 seconds

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Blair permalink
    July 11, 2017

    DL: 155#/165#
    WOD: 181 @ 105#

  2. Shawan permalink
    July 11, 2017

    DL: 260/275

    AMRAP: 147 Rx

  3. Justin F permalink
    July 11, 2017

    DL: 245/265 (80-85%)

    WOD: 217 Rx

  4. Khoung permalink
    July 11, 2017

    335/365

    239 Rx

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