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#3384 – Wednesday 6/26; CrossFit & MIFit WODs

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Wednesday 6/26/19

WOD Breakdown for Wednesday 6/26

*MIFit  correction KB Deadlift, NOT Squats*
and more reps for Fran with less weight


Strength 
Clean Complex

Every 1:30 FOR 8 SETS
2 Squat Cleans*

*Sets 1-4  Moderate-Heavy
Building each set

Sets 4-8 – Heavy, Across all sets


BENCHMARK WORKOUT
“FRAN”

21-15-9
Thrusters 95/65#
Pull-ups

 


MIFit Workout 7pm


Strength
Kettlebell Deadlifts
5 sets of 5 reps
Tempo 31×1
(3 seconds down, 1 sec pause, explode up, 1 sec pause at top)


Workout of the Day
27-21-15-9

Dumbbell Thrusters
Pull ups

15:00 time cap