
Deload week
1. Strength
Deadlift
Rx + Int:
1 Sets x 6 Reps x 50%
3 Sets x 6 Reps x 65%
Beg:
4 Sets x 6 Reps
Technique Work
2. wod
Rx:
EMOM x 14 Minutes
15 Wall Ball Shots (20/14lb)
40 Double Unders
Int:
EMOM x 14 Minutes
12 Wall Ball Shots…

Ben lulu
"ben lulu"
21-15-9
squat clean 70\45 kg
hspu

Allmost every open
for time:
150 wbsh
90 double unders
30 muscle up
time cap: 15 min
deadlift
60%x10 65%x8 70%x6 75%x6 80%x6 85%x4

hunters wod 040117
Front Squat:
60%x5, 65%x5, 70%x5, 75%x5, 80%x5
7RFT:
9 40/25 power Snatch
15 Wallballs 20/14#
21 Double-unders
Bench Press:
60%x5, 65%x5, 70%x5, 75%x5, 80%x5

CrossFit games open 14.4
skills:
4sets of strict deficit hspu 3-5 reps 5-20 cm
strength:
Bent Over Row: 60\35kg x 10 reps x 4 sets
wod:
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots,…