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Wave 1, Test Week, Day 1

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Announcements

**SIMPLE Strength Programming will start on Monday, January 7th!

This program will offer pre-class strength work and post-class accessory work catered to anyone interested moving more pounds.

Lifts will include Squats, Deadlifts, Pressing Movements, Pulling Movements, Unilateral Movements, etc.

Cost = $30/month

Program available through Wodify once payment is received.

Please chat with Paul or Phil if you have any questions!

CrossFitLincoln – SIMPLE Strength Programming

Bent-over Row 1RM

Standard BB Row.

Find 1RM within 15:00

Max Rep BO Row

Bent-over BB Row

Then…

Perform 1 set for max reps at 40% of 1RM”

Max Rep Strict Pullups (3 Rounds for reps)

Secondary Pull.

Every 3:00, for 3 Sets

Perform max unbroken set of Strict Pull-ups

(Scale to seated or banded Pull-up)

Score = Total reps