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CrossFit South Forney
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TABATA WEDNESDAY

5/31/2016

0 Comments

 
Wednesday, June 1

Skill - MB Cleans

WOD - 2 Rounds

4 X Tabata Cal row
Rest 1 min
4 X Tabata Max Rep GHDSU
Rest 1 min
4 X Tabata DU
Rest 1 min
4x Tabata Wall Balls 20/14
Rest 1 min

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TERRIFIC TUESDAY

5/30/2016

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Tuesday, May 31
Strength - Press

WU
5@75%
3@85%
1+@95

WOD - 10 Min AmRap
5 Deadlift 315/225
3 Strict MU
9 Box Jumps 30"

L2

5 Deadlift 225/135
3 Strict PU
9 Box Jumps 24"

L1

5 Deadlift 155/75
3 Banded Strict PU
9 Box Jumps 12-20"

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2 4 THE PRICE OF 1 FRIDAY

5/26/2016

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Friday, May 27

Skill - GOAT Work

SWOD - 10 Min EMOM
3 C&J touch & go (75% of 1RM)

Rest 5 minute

WOD - 10 Min AmRap

Rx
2 FS 155/115
10 Slams 35/25
1 Legless RC

L2

2 FS 115/75
10 Slams 35/25
1 RC

L1

2 FS 75/35
10 Slams 25/15
1 KRC or 3 Pulls

Double-tap to edit.
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TRASHY THURSDAY

5/25/2016

0 Comments

 
Thursday, May 26

Skill KBS

WOD - 20 Min AmRap
Rx
15 Box Jumps 30"
12 Cal Row
9 DL 275/185
6 Burpee Bar Muscle ups

L2
15 Box Jumps 24"

12 Cal Row
9 DL 225/135
6 Burpee C2BPU

L1
15 Box Jumps 20"

12 Cal Row
9 DL 155/65
6 Burpee Pullup

0 Comments

WORK THAT BODY WEDNESDAY

5/24/2016

0 Comments

 
Wednesday, May 25

Strength - Bench Press

WU
5@75%
3@85%
1+@95%

WOD - 4 RFT (12)
10 HR Push-ups
20 Pistols (alt)
30 DU

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AMPED UP SNATCHY TUESDAY

5/23/2016

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Tuesday, May 24

Skill - HSPU (10 min)
5 min EMOM (10 HSPU)

WOD - For Time
Rx
50 Power Snatch 135/95
Start with 3 burpees over the bar & then every minute on the minute 3 burpees over the bar

L2 - 115/75
L1 - 85/45
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FRATERNAL TWIN MONDAY

5/22/2016

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Monday, May 23
Strength - Back Squat

WU
5@75%
3@85%
1+@95%

WOD - Heavy Elizabeth
Rx
21,15,9
Squat Cleans 155/115
Ring Dips

L2
115/75
Banded Dips (orange or Red)

L1
75/35
Tricep Dips


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REGIONAL FREE FRIDAY :)

5/19/2016

0 Comments

 
Friday, May 20
Skill - DU (50)
5 Min EMOM

WOD - For Time (40)
3200m run
3200m row
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TURN IT UP THURSDAY

5/18/2016

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Thursday, May 19
Skill - Ring Muscle Up & progressions


WOD - For Time
Rx
21 Thrusters 95/65
3 Legless RC
15 Thrusters
2 Legless RC
9 Thrusters
1 Legless RC

L2
85/55
RC

L1
65/35
Triple Rope Pulls

0 Comments

BALLSY WEDNESDAY

5/17/2016

0 Comments

 
Wednesday, May 18
Strength - Power Snatch
10x3 @ 75% every 1:00

WOD - For Time
104 WB 20/14# (10' target)
52 Pull-ups
0 Comments
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