CrossFit Firebase Orlando

Wednesday, 01-20-2016

Strength

Wendler Week 3 Bench or Strict Press w/ Super Set
5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95%
5X5 Weighted Lunges (increase weight from previous week)

Technique/Conditioning

Barbell Warm-up
EMOM 15
1 Power Clean, 1 Squat Clean, 1 Front Squat, 1 Jerk (increase weight every 2 rounds)

Core Cash-out

3:00 accumulation weighted planks

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