WOD 2-20-17

by Crossfit East 10 on February 19, 2017

February 20, 2017
Focus:
Toes 2 bar efficency 
Strength:
A. Find 2RM Hang Clean in 5 sets 

then move on 
Metcon:
13.4 
7min AMRAP 
3 Clean and Jerk 135/95

3 toes 2 bar 

6 c&j

6 t2b

9 c&j

9 t2b

etc…”

WOD 2-17-17

February 17, 2017

February 17. 2017 Focus: double under efficiency Skill: A. hollow to arch roll 4 sets of 20; rest 60s Metcon: 3min Amrap 100 double unders  21 kbs 53/35 ME pull ups   x3; rest 1min  **score is total reps per round

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WOD 2-13-17

February 12, 2017

​February 13, 2017  Focus: handstand positioning  Strength:  HBBS 5 every 1:30 x5 **increase weight be above 80% all sets Metcon: 13min Amrap  100ft single arm front rack carry 53/35 20 1 arm front rack squats 53/35 10/10 single arm kbs 53/35 (russian) **100ft carry counts as 20 reps

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