475 Water Ave, Montrose, CO
(970) 209-4222
john@crossfitagoge.com

WOD Weight Lifting

Max Effort Lowers

Main Event: Squats vs foam box- max 1 80% x asap x 3 Accessories: Deficit dl- heavy x 10 x 4 Sumo from floor- 135b x 1m x 3 hypers abs roll fat shame (Row, Run, Bike or some such silliness for 10 Min)
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Max Effort Uppers

Main Event: Close grip, pause press- max 1 80% x amap x 2 Accessories: db rows x heavy x 15 x 5 Straight arm lat pull down w band x 15 x 5 db tri ext x light x 30 x 3 db shoulder raise x 25 x 3 curls roll fat shame
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Dynamic Effort Lowers

Main Event: Speedy low box squat, 30-60 rest btw 40% x 2 x 10 50% x 2 x 10 Accessories: Speedy pulls vs band- 30-60 rest btw 1-60% x 1 x 10 Bandy gm x 1 m x 3 ghr x amap x 3 hypers abs roll
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Dynamic Effort Uppers

Main Event: wk1 speedy bench vs band 40% x 3 x 15 add a chain x 2 x 5 Accessories: Close grip bench heavy x 5×5 db rear delt raise x heavy x 10 x 5 Pull ups x amap x 3 add rev band x asap x 2 bandy tris hammers fat shame
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Max Effort Lowers

Main Event: conv dl from floor, 70% x 6 x 3 Accessories: Deficit dl- heavy x 10 x 4 Sumo from floor- 135b x 1m x 3 hypers abs roll fat shame (Row, Run, Bike or some such silliness for 10 Min)
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Max Effort Uppers

Main Event:  Chain gang press: work to 80% of max: then add chain until death: max 2 80% x amap 80% no chains x amap Accessories: Close grip x 10 x 5 Spoto close grip x 5 x 5 barbell rows x heavy x 15 x 3 bandy tris x 200 mc hammer curls fat shame x 10
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Dynamic Effort Lowers

Main Event: Squats Free, speedy and paused -1st rep pause -all other speedy 50% x 2 x 10 -60% x 2 x 5 speedy pulls -60% x 2 x 5 -70% x 2 x 5 Accessories: Bandy hammy curls x 1m x 5 hypers abs fat shame x 10
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Dynamic Effort Uppers

Main Event: Speedy Bench vs Mini Bands: 50% x 3 x 20 -30 secs rest btw sets Accessories: barbell shoulder press 95b x 100 reps in as few as possible 2 hand db rows, heavy x 20 x 5 bandy pull aparts x 200 mc hammer curls
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Max Effort Lowers

Main Event: Box squat vs special bar and small band- max 1 80% x amap 80% wo bands x amap Accessories: Sumo stiffys x 15 x 4 Heavy backwards sled drag x 4 trips hypers abs roll fat shame x 10
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