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Crossfit Garage, Crossfit Towne Lake – CrossFit

This is the Week of World Wide WOD: Retribution. We will be doing the Competition WODs as our Workouts. This week is also a De-load week so you will see some different movements before we recycle through our strength. Good Luck Guys!!

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Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections


Overhead Squat (3×3 with a 3 second pause at the bottom)


DT up (AMRAP – Reps)

9 Deadllifts
6 Hang power cleans
3 Jerks
-1 round every 2 minutes until failure
-Weight increases each round by 10lb.
You must change your own weights

-RX+ Starts at 135/95 (RX weight for WWW)
-RX starts at 95/65 (scaled weight for WWW)
-Scaled starts at 65/45 (beginner weight for WWW)

WWW: Masters 40 – 135/95
Masters 50 – 95/65
Teen – 75/55

XY RX – start at 135/95, but you have to do 10 total burpees to a plate every two minutes as well, split however you want (5/5 or any other combination). If one partner fails to complete a round before the other, they can do all of the burpees from that point on.

XY Scaled – same as above, start at 95/65

Cool down

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