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9/19/2018; Wednesday

CrossFit Magnolia – CrossFit

Bench Press (4×5, work up each round to 5-rep, goal is 85-88%)

Metcon (Time)

5 rounds:

10 lunges (165/115)

5 push jerks (same bar)

20 double-unders for putting the bar down inside the round

Goal is sub-15 min, 20 min hard cut-off

9/18/2018; Tuesday

CrossFit Magnolia – CrossFit

Metcon (Time)

4 rounds:

5 power cleans (225/155)

20 T2B

30 wall balls (20/14)

Metcon (No Measure)

Bonus (on your own, if you finish the WOD in under 20 min):

4 rounds:

30 sec L-sit hold on rings or parallettes

OR

1:00 plank (weighted, if you wish)

1:00 rest

9/17/2018; Monday

CrossFit Magnolia – CrossFit

Back Squat (4×5, work up each round to 5-rep, goal is 85-88%)

Metcon (Time)

Partner WOD:

100 HSPU

100 back squats (135/95)

Scale:

Strict press: heavy

Back squat: 50% of your best 5-rep

Only one person works at a time.

Must finish all HSPU before moving to back squats.