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STRENGTH
Bent Over Rows 7 - 7 - 7 - 5 - 5 WOD 15 Pull Ups or 5 Bar M/U's 10 T2B 5 Sprints (down and back inside) 4 Rounds
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STRENGTH
Bench 10 - 7 - 5 - 5 - 5 - 3 WOD 10 Box Jumps (30"/24") 10 Burpees 20 Minute EMOM (alternating movements every other Minute) WOD - Power Cycle
5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Power Cleans 5 Rounds for time ( 1 Minute rest between Rounds) Quick Reminder.... CROSSFIT OPEN begins this week. The first WOD will roll out on Thursday at 5:00pm. We will be doing each OPEN Workout on Friday... Saturday will also be a time we can do them.
STRENGTH Good Mornings 10 - 7 - 5 - 5 - 5 - 3 WOD 1:00 Rowing :30 Rest 1:00 Jumping Rope :30 Rest 1:00 Sprints 5 Rounds with 1:00 REST between Rounds STRENGTH
OH Squats 7 - 7 - 5 - 5 - 3 WOD 45 D/U's 40 Squats 35 Sit Ups 30 Push Ups 25 Pull Ups 20 Box Jumps 15 Burpees 10 K2E 2 Rounds STRENGTH
Deadlifts 7 - 7 - 5 - 5 - 3 WOD 10 Front Squats (135/95) 5 Thrusters (135/95) 15 Bar Facing Burpees 3 Rounds IF you see Rissa today be sure to wish her a happy birthday :)
STRENGTH BENCH 10 - 7 - 7 - 5 - 5 - 5 WOD - Teams of 3 250 Meter Row Hand Release Push Ups Power Snatch (95/65) 5 Rounds You'll rotate through each station switching every time your Rower finishes their 250 Meters. STRENGTH
Back Squats 10 - 5 - 5 - 5 Pause Back Squats 5 - 3 - 3 - 3 WOD 20 D/U's (50 Singles) 15 C2B Pull ups 20 D/U's (50 Singles) 15 Box Jumps (24"/20") 16 Minute AMRAP STRENGTH
CLEANS 7 - 5 - 5 - 3 - 3 - 3 MORE STRENGTH 1 POWER CLEAN 1 PUSH PRESS 1 PUSH JERK 1 SPLIT JERK Add weight after each 4 Rep cycle until failure is reached. Trying to find the max weight you can complete the cycle with. |
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December 2020
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