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  • CrossFit WOD, January 17, 2020

    011720 Conditioning Metcon (AMRAP – Reps) 14 min AMRAP: 12 Box jumps over 12 Pull Ups 12 Burpees over DB 20 Alt. DB Snatch 12 Box jumps over 12 Pull Ups 12…

  • CrossFit WOD, January 16, 2020

    011620 Strength session Clean (Weight) Every 90 sec for 12 min (8 sets). 3 Position Clean (High hang, hang, below knee) Set 1-4: 2 complex Sets 5-8: 1 complex Conditioning Metcon (AMRAP…

  • CrossFit WOD, January 15, 2020

    011520 Strength session Snatch (Weight) Every 90 sec for 12 min (8 sets) 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat * Perfect technique Conditioning Metcon (Time) Complete FOR…

  • CrossFit WOD, January 14, 2020

    011420 Skill Rope Climbs or Sandbag Clean Conditioning Metcon (AMRAP – Reps) Every 2 min for 24 min ( 12 sets) 1) Complete in 24/17 Cal Bike 2) Max Effort burpees box…

  • CrossFit WOD, January 13, 2020

    011320 Strength session Back Squat (Weight) = Back Squat = Every 90 sec for 9 min( 6 sets). *Set 1 – 5 reps @ 60% *Set 2 – reps 4 @ 70%…

  • CrossFit WOD, January 10, 2020

    011020 Conditioning Metcon (AMRAP – Reps) 20 min EMOM 1) 15/12 Cal Bike 2) Max Effort of Burpees C2B 3) 15/12 Cal Ski 4) Max Effort of Overhead Squat # 75/55 5)…

  • CrossFit WOD, January 9, 2020

    010920 Strength session Clean (Weight) Every 90 sec for 12 min (8 sets). 1 Power Clean + 1 Front Squat + 1 Jerk (Push Jerk or Split is fine). *Build to today’s…

  • CrossFit WOD, January 8, 2020

    010820 Strength session Deadlift (Weight) Every 90 sec for 9 min (6 sets) =Deadlift= Sets 1-3: 3 Reps Sets 4-6: 2 Reps * Build to today’s heavy Conditioning Metcon (5 Rounds for…

  • CrossFit WOD, January 7, 2020

    010720 Strength session Snatch (Weight) 12 min EMOM 1 Snatch Lift Off + 1 Power Snatch 2 sec hold in receiving position Conditioning Metcon (AMRAP – Rounds and Reps) 12 min AMRAP…

  • CrossFit WOD, January 6, 2020

    010620 Strength session Back Squat (Weight) = Back Squat + Strict Pull Ups = Every 2 min for 10 min( 5 sets). *Set 1 – 5 reps @ 65-70% *Set 2 –…