Friday 140131

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Strength

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Press

3 x 8 @ 65% 1RM

1 x max reps @ 40% 1RM

Once you complete your 3 sets at 65%, bring the load down to 40% of your 1RM and complete as many reps as possible. Keep your form true as you get fatigued toward the end of that max effort set!

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WOD

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CrossFit Open WOD 13.2:

Complete as many reps as possible in 10:00 of:

5 Shoulder-to-overhead, 115#/75#

10 Deadlifts, 115#/75#

15 Box jumps, 24″/20″

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The 6PM crew getting in some overhead work!

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We’re international!!

One of Kendra V’s friends went to Germany and facilitated a tee-shirt trade with this fella from CrossFit Dusseldorf. That’s pretty rad. KV’s friend said “CrossFit is a universal language – I know what we are doing without knowing German. Snatch is always a snatch.” True statement, and I bet CrossFit terminology can also sound dirty in any language as well!

Hey, speaking of the Barbell Club Shirts….we know that with the last order the lady’s tank tops ran a little big. We just restocked sizes Small and Medium in the black, so go ahead and get yours. They’re all the rage in Dusseldorf!!!

2 thoughts on “Friday 140131”

  1. Hey thanks for posting this! We’re sure having fun at Agoge CrossFit Düsseldorf- and it is true that suffering together through a WOD is cross-cultural! I learn all sorts of random German vocab this way too!

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