19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

Day

November 26, 2018

11.27.18

Olympic: 5 x 1 Snatch Complex (Complex= 3 Deads, 3 Hang High Pull, 1 Power Snatch, 1 Squat Snatch) Auxiliary: 150 Air Squats 75 Pistols 50cal Bike (EMOM 6 DB Clean n Jerks…70/50) (14min Time cap) Metcon: Explode WOD
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11.27.18 TUESDAY “DOUBLE HEADER”

Strength: 3×5 Deficit Deadlifts (standing on 45 plates) Metcon: 21…15…9 of: Deadlift…225/155 Bike Cals 5min Rest then: 21…15…9 of: Strict HSPU Row Cals For Time (15min Time Cap)
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