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Deadlift 3-3-3

Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

WODs at HR:00 and HR:40

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CFNYC Competition Team WOD A - 2012-05-01

Find max strict pull ups, you have two attempts during warm up. Then three 1 minute single under intervals with 1 minute rest in between each interval. *The goal here is to average more than 175 single unders per minute, minimum 150, people with effective technique and conditioning will be closer to 200.* Rest two minutes. Then two 1 minute intervals of double unders or double under attempts with 1 minute rest in between each interval.

CFNYC Competition Team WODs

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Runs, Snatches

For Time: 800 m Run 30 Snatches 800 m Run Post total time.

WODs at HR:00 and HR:40

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CFNYC Competition Team WOD B - 2012-05-01

Find your 1 rep max strict press in 10 minutes. You should take no more than 2 attempts at that maximal weight. Rest as needed then 4×3 “heavy” push presses (minimum your max press weight), resting in between sets where you are maintaining speed on the bar. NO SLOP.

CFNYC Competition Team WODs

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Back Squat 5-5-5

Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

WODs at HR:20 and HR:30

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CFNYC Competition Team WOD C - 2012-05-01

3 rounds of: 3 minutes to complete a 500 meter row. In the remaining time, AMRAP wall balls. For men 20# ball to 10 foot target. For women 14# ball to 9 foot target. Rest 3 minutes between each round (This is to accommodate a larger sized class with the number of rowers at 28th, so two heats can go at once). Your score is total number of wall balls.

CFNYC Competition Team WODs

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Box Jumps, Push Presses, Burpees

In 14 minutes: 30 Box Jumps 24″ 10 Push Press 95/65lbs 20 Box Jumps 24″ 20 Push Press 95/65lbs 10 Box Jumps 24″ 30 Push Press 95/65lbs With the remainder of the time complete… AMRAP of: Burpees Score is number of burpees

WODs at HR:20 and HR:30

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CFNYC Competition Team WOD D - 2012-05-01

3 sets of 15 heel taps working on hollow position.

CFNYC Competition Team WODs

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Nothing assigned for May 1, 2012

Nothing assigned for May 1, 2012

Nothing assigned for May 1, 2012


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