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CrossFit South Forney
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DOUBLE FUN FRIDAY

9/29/2016

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Friday, September 30

Skill / Strength - 20 min open gym

Partner WOD - For Time

2000m row - switch every 200m
200 DU - switch every 25
2000m run - switch every 200m
****max effort



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TRADE OFF THURSDAY

9/28/2016

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Thursday, September 29

Skill - TGU 3x4 (increase weight each set)

WOD - 20 Min EMOM
1st Min 2 DL, 2 FS, 2 PJ (AHAP)
2nd Min 10 T2B

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LADY LUCK WEDNESDAY

9/27/2016

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Wednesday, September 28

Strength - Deadlift

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

WOD - 7 Min AmRap
7 HPC (AHAP)
7 Deficit Push-ups (45/25# plate)
7 Box Jumps 30/24

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TANGO TUESDAY

9/26/2016

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Tuesday, September 27

Skill - 5 Min Partner AmRap
DU - Switch every 50 (score is total reps)

Partner WOD - For Time

800m run with 45/25# plate
80 wall ball 20/14
50 Air squats
60 Burpees
50 Air Squats
40 SDHP 115/75
50 Air Squats
800m row
*****split all reps, switch out carrying plate on run
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MONDAY MADNESS

9/25/2016

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Monday, September 26

Strength - Press
WU
5@ 75%
3@85%
1+@95%

WOD - For Time
21,15,9
OHS 95/65
Pull-up


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RUNNING SHOE FRIDAY

9/22/2016

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Thursday, September 22

WOD - 5K

Skill - GOAT WORK
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Crazy AmRap Thursday

9/21/2016

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Thursday, September 22

Skill - Ring Dips

WOD 1 - 6 Min AmRap
10 Front Rack Walking Lunges 135/95
10 T2B

Rest 3

WOD 2 -
3 Thrusters 135/95
6 Burpee over bar

Rest 3

WOD 3 - 6 Min AmRap
10 Tire Flip
100m run


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MAN UP WEDNESDAY

9/20/2016

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Wednesday, September 21

Strength - Bench Press

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

WOD - 10 Min AmRap
Rx
5 Man Makers 100/60
50 DU
100m Farmer Carry 100/60

L2
5 Man Makers 80/40
25 DU
100m Farmer Carry 80/40

L1
5 Man Makers 60/20
25 DU Progression
100m Farmer Carry 60/20
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BUILD UP TUESDAY

9/19/2016

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Tuesday, September 20

Skill - Strict Pull-ups 3x10

WOD - For Time (2rds)
400m run
10 Power Snatch 135/95
20 Front Squats 135/95
30 Deadlifts 135/95
40 Cal row
50 MBSU 20/14
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POWER THRU MONDAY

9/18/2016

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Monday, September 19
Strength - Back Squat
WU
5@ 75%
3@85%
1+@95%

WOD - For Time
21,15,9
Rx
HPC 115/85
Burpee Box Jumps 24"
****200m run after each rd

L2
HPC 85/55
Burpee Box Jumps 20"
****200m run after each rd

L1
HPC 65/35
Burpee Box Jumps 12"
****200m run after each rd

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