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3/10/2014

By cody | In Today's Workout | on March 9, 2014

Body Transformation Challenge Participants – We will be offering body fat testing this week during the following times:

Wednesday,12th 5-7pm
Thursday, 13th 6:30-7:30am 6-7pm

 

Saturday's 10:30am class starting their Raider workout.

Saturday’s 10:30am class starting their Raider workout.

CrossFit

Today, our olympic lifting cycle comes to an end. We will be testing our progress over the past 12 weeks.

Snatch – 1RM

Clean & Jerk – 1RM

CFW Supplemental
Row 500m x 4
rest 90 sec b/w

Wilmington Weightlifting Club

Snatch – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Clean & Jerk – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3
Clean Pull – 105% (of clean) x 2 x 5
Front Squat – heavy single
then… [90%x1, 95%x1, 100% x 1] x 3

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