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STRENGTH
Power Cleans 3x5 (Find 5 REP Max) 3x2 (Find 2 REP Max) WOD 10 Push Press (135/95) 20 V-Ups 30 D/U's (75 S/U's) 12 Minute AMRAP
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STRENGTH
Back Squat 1x12, 2x10. 2x5, 2x3 WOD 20 Calorie Row 20 Pulling Points 15 Calorie Row 15 Pulling Points 10 Calorie Row 10 Pulling Points 5 Calorie Row 5 Pulling Points FOR TIME Pulling Points are earned as Follows: 5 Pts = 1 Legless Rope Climb 3 Pts = 1 Regular Rope Climb 1 Pt = 1 Floor Pull or 1 Pull Up CrossFit Open WOD 17.1 - Rx
10 DB Snatches Alternating hands (50/35) 15 Burpee Box Jump Overs (24"/20") 20 DB Snatches Alternating hands (50/35) 15 Burpee Box Jump Overs (24"/20") 30 DB Snatches Alternating hands (50/35) 15 Burpee Box Jump Overs (24"/20") 40 DB Snatches Alternating hands (50/35) 15 Burpee Box Jump Overs (24"/20") 50 DB Snatches Alternating hands (50/35) 15 Burpee Box Jump Overs (24"/20") 20 Minute Time Cap CrossFit Open WOD 17.1 - Scaled 10 DB Snatches Alternating hands (35/20) 15 Burpee Box Step Overs (20"/20") 20 DB Snatches Alternating hands (35/20) 15 Burpee Box Step Overs (20"/20") 30 DB Snatches Alternating hands (35/20) 15 Burpee Box Step Overs (20"/20") 40 DB Snatches Alternating hands (35/20) 15 Burpee Box Step Overs (20"/20") 50 DB Snatches Alternating hands (35/20) 15 Burpee Box Step Overs (20"/20") 20 Minute Time Cap STRENGTH
Burgener Warm up with PVC THEN 3X - Burgener Warm up with (45/35/15) empty barbell WOD 2,500 Meter R-O-W 500 Single Unders 50 Down and Backs Break down into whatever sets you want..... Examples: 10 Sets of 250 mtr Row / 50 Single Unders / 5 Down and Backs 5 Sets of 500 mtr Row / 100 Single Unders / 10 Down and Backs 2 Sets of 1,250 mtr Row / 250 Single Unders / 25 Down and Backs STRENGTH
Bench Press 1x12, 1x10, 4x5 WOD 15 Calorie Row 15 Deadlifts (225/155) 15 KB Swings (70/53) 15 Box Jumps (30"/24") 3 Rounds STRENGTH
Back Squats 1x12, 1x10, 4x5 WOD 6 Strict Pull Ups 12 H/R Push Ups 18 Mary Katherines 24 D/U's (50 S/U's) 9 Minute AMRAP STRENGTH
Snatch Balance 2x5, 2x3, 2x2 WOD - Snatch Power Cycle 5 Snatch Grip Deadlifts 5 Hang Power Snatches 5 OH Squats 5 Snatch Push Press 5 Power OR Squat Snatches 5 Rounds (1 Minute Rest Between Rounds) 13 Minute Minimum STRENGTH
Snatches (Power or Squat) 2x5, 4x3, 2x2 WOD 5,000 Meter R-O-W OR 2,500 Meter R-O-W 2x OPEN WOD 16.2 Rx
0-4:00 25 T2B 50 Double Unders 15 Cleans (135/85) Add 4 minutes if you finish in alotted time so go to 8:00 25 T2B 50 Double Unders 13 Cleans (185/115) Add 4 minutes if you finish in alotted time so go to 12:00 25 T2B 50 Double Unders 11 Cleans (225/145) Add 4 minutes if you finish in alotted time so go to 16:00 25 T2B 50 Double Unders 9 Cleans (275/175) Add 4 minutes if you finish in alotted time so go to 20:00 25 T2B 50 Double Unders 7 Cleans (315/205) STOP OPEN WOD 16.2 Scaled 0-4:00 25 Hanging Knee Raises 50 Single Unders 15 Cleans (95/55) Add 4 minutes if you finish in alotted time so go to 8:00 25 Hanging Knee Raises 50 Single Unders 13 Cleans (115/75) Add 4 minutes if you finish in alotted time so go to 12:00 25 Hanging Knee Raises 50 Single Unders 11 Cleans (135/95) Add 4 minutes if you finish in alotted time so go to 16:00 25 Hanging Knee Raises 50 Single Unders 9 Cleans (155/115) Add 4 minutes if you finish in alotted time so go to 20:00 25 Hanging Knee Raises 50 Single Unders 7 Cleans (185/135) STOP STRENGTH
Bench Press 1x12, 1x10, 1x8, 1x6, 1x4, 1x2 add weight every Set WOD 10 Box Jumps (30"/24") 10 KB Snatches - 5 Each Hand (53/35) 10 Power Snatches (115/85) 10 BF Burpees 3 Rounds |
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November 2018
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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