Friday πŸ§πŸ»β€β™€οΈπŸ§β€β™€οΈπŸ§πŸ½β€β™€οΈπŸ§πŸΎβ€β™€οΈ (our Linda blah stance)

Power CrossFit – CrossFit

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Warm up (No Measure)

-1000 m Row, 800 m Jog or 4 minute slow Bike roll

-Do 5 reps of each movement from today’s Metcon with no weight, an empty bar, or just the movement.

WORKOUT OF THE DAY

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Scaling

This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1ΒΌ-body-weight deadlift

ΒΎ-body-weight bench press

Β½-body-weight clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

ΒΎ-body-weight deadlift

Β½-body-weight bench press

β…“-body-weight clean

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