CrossFit Firebase Orlando

Friday, 01-22-2016

Strength

Wendler Week 3 Deadlift w/ SuperSet
5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95%
5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week)

Conditioning

Barbell Warm-up

“Amanda”
9-7-5
Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows)
Full Snatch (scale = L1, L2, or power snatch)
L1 95/65
L2 115/80
L3 135/95
15 Minute Cap

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