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CrossFit South Forney
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OVERHEAD STRENGTH FRIDAY

5/31/2018

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Friday, June 1

WOD - (5RFT)

10 Power Snatch 95/65
200m run
10 OHS 95/65

​POST WOD - GOAT Work

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TRAIN HARD THURSDAY

5/31/2018

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Thursday, May 31
Strength - Snatch (work up to heavy set of 3......your choice)


WOD - For Time
21,15,9

Rx
Power Clean 155/105
HSPU

L2
135/85
1 Mat

L1
105/55
Mod HSPU
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WEDNESDAY WORK

5/29/2018

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Wednesday, May 30

Skill - TGU

WOD - For Time

Sit-ups 50.40.30.20.10
Cal Assault 21.15. 9. 6. 3
Deadlifts 10.8.6.4.2 (275/185)

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MINI BUSTER TUESDAY

5/28/2018

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Tuesday, May 29

Strength - work up to a heavy set of 3 Cleans (your choice)

WOD
3 min AmRap
Box Jumps 24/20"
***Rest 2 Min***
3 min AmRap
DU
*****total reps for each AmRap

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RIDE OR DIE FRIDAY

5/24/2018

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Friday, May 25

Skill - Max Height Box Jump

Partner WOD - 17 Min Cap

60 Deadlift 135/95
30 Burpee
60 Front Squats
30 Burpee
60 Push Press
30 Burpee
*****AmRap C&J (135/95) remaining otime

*****Split all reps

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HOW HARD CAN YOU GO THURSDAY???

5/23/2018

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Thursday, May 24

WOD - For Time
30 Cal Bike
600m run
600m Row
***Rest 2 Min
20 Cal Bike
400m run
400m Row
***Rest 2 Min
10 Cal Bike
200m run
200m Row
***Rest 2 Min
20 Cal Bike
400m run
400m Row
***Rest 2 Min
30 Cal Bike
600m run
600m Row
***mandatory rest
***go hard on interval
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DOUBLE DECKER WEDNESDAY

5/22/2018

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Wednesday, May 23

​Strength - Deadlift
5 Min Setup/WU
5 MIN EMOM X 4 Reps (70%)
3 Min Transition /WU
Strength - Press
5 MIN EMOM X 4 Reps (70%)

WOD - 12 Amin AmRap
15 Snatches 75/55
30 DU
15 WB 20/14
30 DU
****Comptrain WOD
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TEAR IT UP TUESDAY

5/21/2018

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Tuesday, May 22

Skill - Burgener x 2 / Skill Transfer Drills

WOD - For Time
800m run
3 RC
15 Front Squats 135/95

400m run
2 RC
9 Front Squats

200m run
1 RC
6 Front Squats

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FIRE IT UP FRIDAY

5/17/2018

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Friday, May 18

WOD - Triple 3
​Solo or Partner
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MONSTER MASH THURSDAY

5/16/2018

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Thursday, May 17

Skill -
GOAT Work (10 Min EMOM)
Even - GOAT 1
Odd - GOAT 2

******challenging Rep scheme)

WOD 1
6 Min AmRap
10 Power Snatch 115/75
8 Burpee Over Bar
6 Strict Pull-ups

Rest 3 Min

WOD 2
6 Min AmRap
16 Wall Ball 20/14
16 Pistol (alt)

Rest 3 Min

WOD 3
6 Min AmRap
8 T2B
8 GHDSU
100m run


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