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STENGTH
10 Minute EoMOM Bench Press 5 @ 75-80% of 1RM METCON 12 Power Cleans (155/105) 12 Wall Balls (20/14) 12 BF Burpees 4 Rounds
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STRENGTH - 12 Minute EMOM
Odds: 4 Snatches (BW / 75% BW) Evens: 10 V-Ups METCON KB Swings (53/35) Deadlifts (225/155) Box Jump Overs (24/20) 2, 4, 6, 8, 10, 12, 14..... 10 Minute AMRAP STRENGTH
15 Minutes To Find Current Back Squat 1RM METCON - Complete as much of the following at possible within time constraints Within first 2 Minutes: 6 OH Squats (95/65) 6 C2B Pull ups 2 Rounds Within first 4 Minutes: 8 OH Squats (95/65) 8 C2B Pull ups 2 Rounds Within first 6 Minutes: 10 OH Squats (95/65) 10 C2B Pull ups 2 Rounds Within first 8 Minutes: 12 OH Squats (95/65) 12 C2B Pull ups 2 Rounds Within first 10 Minutes: 14 OH Squats (95/65) 14 C2B Pull ups 2 Rounds MINIMUM work requirement is to finish both rounds of 10 regardless of time:! WOD - CrossFit Open 18.1
WOMEN - Rx 8 T2B 10 DB Clean & Jerks (35 lb DB) 12 Calorie R-O-W 20 Minute AMRAP MEN - Rx 8 T2B 10 DB Clean & Jerks (50 lb DB) 14 Calorie R-O-W 20 Minute AMRAP WOMEN - Scaled 8 Hanging Knee Raises 10 DB Clean & Jerks (20 lb DB) 12 Calorie R-O-W 20 Minute AMRAP MEN - Scaled 8 Hanging Knee Raises 10 DB Clean & Jerks (35 lb DB) 14 Calorie R-O-W 20 Minute AMRAP STRENGTH
10 Minute EoMOM 5 Power Cleans (155/105) 3 Power Snatchs (155/105) 1 Push Jerk (155/105) METCON 1:00 Rowing 0:30 REST 1:00 Running (down and Backs) 0:30 REST 1:00 Ab mat Sit Ups 0:30 REST 3 Rounds STRENGTH
9 Minute EMOM 5 STRICT Pull Ups - Add 1 REP every Minute WOD 3 Minutes - Max Wall Balls (20/14) 3 Minutes - Max DB/KB Snatches (50/30) 2 Minutes - Max Wall Balls (20/14) 2 Minutes - Max DB/KB Snatches (50/30) 1 Minutes - Max Wall Balls (20/14) 1 Minutes - Max DB/KB Snatches (50/30) Score is Total Reps STRENGTH
12 Minute EoMOM 5 Cleans (Power or Squat) Find your heaviest weight you can complete 5 solid reps in 1 minute WOD 10 Push Press (75% of BW) 10 BF Burpees 10 Over and Backs (Front to Back) 10 Over and Backs (Side to Side) 3 Rounds STRENGTH
Men - 5,000 lb Front Squats Women - 3,500 lb Front Squats WOD - Annie D/U's Sit Ups 50, 40, 30, 20, 10 Cash out 1,500 Meter R-O-W for Time METCON
Squat Snatches (115/75) Burpee Box Jump Overs (20"/20") H/S Push Ups C2B Pull Ups 21 - 15 - 9 |
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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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