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CrossFit Scranton WOD 12/11/14

December 10th, 2014 Leave a comment Go to comments

WOD:
“Stretch Armstrong”
50 Muscle Snatch m:45lbs f:30lbs
50 Sit Ups
40 Hang Power Snatch m:75lbs f:55lbs
40 Toes Through Rings
30 Power Snatch m:95lbs f:65lbs
30 V-Twists m:45lbs f:35lbs

Rx Plus

“Irish Car-bomb”
21-15-9 reps of
Kettlebell Swing m:70lbs f:53lbs
Handstand Push Ups
Rest as needed.
With a continuously running clock complete 5 Bench Press every minute.
From 0:00-5:00 use 95 lb.
From 5:00-10:00 use 115 lb.
From 10:00-15:00 use 135 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

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  1. CsftScr
    December 10th, 2014 at 21:26 | #1

    Rx Plus
    “Irish Car-bomb”
    21-15-9 reps of
    Kettlebell Swing m:70lbs f:53lbs
    Handstand Push Ups

    Rest as needed.

    With a continuously running clock complete 5 Bench Press every minute.
    From 0:00-5:00 use 95 lb.
    From 5:00-10:00 use 115 lb.
    From 10:00-15:00 use 135 lb.
    Continue adding 20 lb. every 5 minutes for as long as you are able.

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