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Crossfit Garage, Crossfit Towne Lake – CrossFit

This is the Week of World Wide WOD: Retribution. We will be doing the Competition WODs as our Workouts. This week is also a De-load week so you will see some different movements before we recycle through our strength. Good Luck Guys!!

View Public Whiteboard


Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections


Overhead Squat (3×3 with a 3 second pause at the bottom)


DT up (AMRAP – Reps)

9 Deadllifts
6 Hang power cleans
3 Jerks
-1 round every 2 minutes until failure
-Weight increases each round by 10lb.
You must change your own weights

-RX+ Starts at 135/95 (RX weight for WWW)
-RX starts at 95/65 (scaled weight for WWW)
-Scaled starts at 65/45 (beginner weight for WWW)

WWW: Masters 40 – 135/95
Masters 50 – 95/65
Teen – 75/55

XY RX – start at 135/95, but you have to do 10 total burpees to a plate every two minutes as well, split however you want (5/5 or any other combination). If one partner fails to complete a round before the other, they can do all of the burpees from that point on.

XY Scaled – same as above, start at 95/65

Cool down

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