Skill - box jumps tabata x 8
WOD - Tabata Friday Tabata slams x 8 (35/25) Rest 1 minute Tabata Russian twist x 8 (53/35) Rest 1 minute Tabata Burpees x 8 Rest 1 minute Tabata Goblet Squat x 8 (53/35) Rest 1 minute Tabata push-ups x 8
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Thursday June 13
Strength Clean & Jerks Metcon 4RFT 15 DB Hang power clean 50/25 15 DB Thrusters 50/25 15 Pullups Wednesday June 12 Tuesday June 11
Strength Front Squats 12 min amrap 100m run 4 wall walks flush with wall 8 push press 105/75 16 front rack walking lunges 105/75 Monday June 10 - Double Dose
Refer to February 18, 2013 1st WOD - KAREN 150 wall balls 20/14 2nd WOD - ANNIE 50-40-30-20-10 reps Double-unders Sit-ups Friday June 6
Skill / Strength OH squat Main – CrossFit METCON-Timed 2 Rounds 34 – Toe 2 Bar 26 – Pull Ups 64 – Air Squats 15 – Wall Balls (20/14) 8 – Thrusters (95/65) 49 – Abmat Situps Thursday June 6
Strength DeadLift Metcon: 12 min amrap 100m run 7 goblet squats 53/35 14 Burpees 21 kb swing 53/35 Wednesday June 4
Ring L Holds tabata x 6 METCON Timed 100m broad jump 200m OH medball walk 20/14 400m farmer walk (plate,DB, or KB)90/50 or 88/52 800m run 400m farmer walk (plate, DB or KB) 200m OH medball walk 20/14 100m broad jump Tuesday June 4
Strength Back Squats Bench Press METCON 10 min amrap 20 DB Snatch (right 50/30) 50 DU 20 DB Snatch (left 50/30) 50 DU Monday June 3
Elizabeth 21-15-9 reps Squat Clean 135/95 lbs Ring dips Refer to February 11, 2013 1 mile run to follow :) |
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