Crossfit

Thursday, 5-30-13

SWOD
3x 3 High hang snatch
5x 3 Squat Snatch
6 min EMOM
4 hang snatch (70% 1RM Snatch)

WOD
4 Rounds
7x Hang Clean (135/95)
7x Push Press
7x Back squat

(every time the barbell touches the ground – penalty: 2 rope climbs)

05/29/2013
Published by cross151 at 05/29/2013
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5-30-13 WOD

Thursday, 5-30-13 SWOD 3x 3 High hang snatch 5x 3 Squat Snatch 6 min EMOM 4 hang snatch (70% 1RM Snatch) WOD 4 Rounds 7x Hang […]
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05/28/2013
Published by cross151 at 05/28/2013
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5-29-13 WOD

Wednesday, 5-29-13 SWOD 12 min to find 1RM Deadlift WOD 21-15-9 Front Squats (135/95) Burpee over barbell C2B Pull Ups
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05/27/2013
Published by cross151 at 05/27/2013
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5-28-13 WOD

Tuesday, 5/28/13 SWOD 10 x2 Push press (increase 10lbs every set) once you fail go back down 10lbs and finish remaining set WOD 30 Turkish get […]
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05/26/2013
Published by cross151 at 05/26/2013
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5-27-13 WOD

Memorial Day Schedule: 5:15am, 6:15am, and 8:15am SWOD 10 sets of 3 position clean Increase weight as you go WOD 10 min amrap 3x squat clean […]
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