Wednesday

COHORT CAST
JOSH ENGLISH

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CrossFit

Wednesday

TESTING WEEK

Sumo Deadlift (safety first)

10/7/5/3/1/1/1


Pairs Amrap 14 mins

80 Double Unders / 180 Skips

30 KB Sarm Squat Cleans *HD

7 RIng Muscle Ups or 15 Ring Pullups



CF Performance

Wednesday

Deadlift

Build to a heavy 5

Should be 7/10% heavier than Cycle1

8min Ladder

Add 2 reps per round

2 Bar Muscle Ups

2 Thrusters 135/95

2 KB Snatch 24/16

4/4/4..6/6/6....8/8/8 etc

acc

50m DB OH Walks outside

50m DB F/ Walks

50m Deadball Walk

10 SL DB Deadlifts 5l5r light