WOD 7-21-16

by Crossfit East 10 on July 20, 2016

​July 21, 2016
Focus:
Movement Prep
Strength:
1 clean + 3 front squats

2 clean + 2 front squats

3 clean + 1 front squat 

4 cleans
rest 90-120s between sets

WOD:

21-15-9 
Thruster 45/35

Burpees over bar 
rest 10min 
15-12-9
Hang power Clean 155/110

Ring Dips

WOD 7-19-16

July 18, 2016

​July 19, 2016 Focus: Movement Prep  Strength: A1. Close Grip Bench Press @22×1 8-12 reps; rest 90s A2. Strict Pull ups; rest 90s Partner WOD 7 deadlift 225/155 200m sprint  x10 * 1 partner goes while the other rests.  * record total time working * deadlifts must be moderately heavy

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WOD 7-16-16

July 16, 2016

​July 16, 2016 Focus: Movement Prep Strength: cleans 2.2.2 x4; rest 10s between clusters; rest 90s between sets.  *cleans should be touch and go WOD: 10min Amrap  10 deadlifts 225/155 12 toes 2 bar 15 wall balls 20/14

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