Saturday WOD 12-20-14

by Crossfit East 10 on December 20, 2014

December 20, 2014

Strength

5min EMOM

Front Squats 3 reps 80%

WOD

10min Amrap

15 Single KB thrusters 53/35
15 HRPU
15 sit ups

After Bash

“ROWLING”

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Barbell 12-19-14

by Crossfit East 10 on December 19, 2014

December 19, 2014

5×1 snatch high pull + power pos snatch

5×1 power pos clean + 1 front squat + 1 split jerk

5×2 80% 3 stop snatch pulls

5×2 Push Press with 3sec hold 80%

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WOD 12-19-14

December 18, 2014

December 19, 2014 Focus: 400m run Overhead Squats 3×10 Clean Complex warm up x4 with bar 1 power pos + 1 hang + 1 front squat + 1 clean Strength: 1-1-1-1-1 1 hang clean + 1 Power Pos Clean WOD 100 Burpee box jumps for time

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Barbell 12-18-14

December 17, 2014

December 18, 2014 EMOM 10min 70% (of your push jerk 1RM) 1st min 3 push Jerks 2nd min 3 split jerks Strict HSPU 3×8 GHD Reverse Plank Hold 4XME sets GHD sit ups 4×10 Tabata slammers 30/16 4min

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