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Workout Of the Day

MAIN: CrossFit Spaarne WODs - Apr 25, 2017

Bench Press : 5 @ 75%, 5 @ 80%, 5 @ 85%

Bench Press 1x5 at 75% 1RM
Bench Press 1x5 at 80% 1RM
Bench Press 1x5 at 85% 1RM

Rest as needed between sets.

Bench Press and Strict Pull-ups 5-5-Max Do a set of pull ups after each set of bench. Example: 5 bench @ 75% 5 Strict pull-ups 5 bench @ 80% 5 Strict pull-ups MAX bench @ 85% MAX Strict pull-ups If you don't have strict pullups, use a band that will be challenging, where you can get 6-10 in MAX set. Likewise if Strict pull-ups are easy, add weight to make it challenging and aim for set 6-10 reps in the MAX set.

MAIN: CrossFit Spaarne WODs - Apr 25, 2017
Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

kettlebell swings 24/16 kg

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