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Uncommon WOD – 041315

04.12.2015

CrossFit 1.0
A.
Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds

B.
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

 

CrossFit 2.0
A.
Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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