1. Run 400m
2. 10 speed burpees/ rest 60 sec x 3
3. 20 speed DU/ Rest 20 sec x 5
4. Power Snatch/ Find max in 10 min
5. WOD
3 Rounds
12 Power Snatch (115-80)
12 C2Bar Pull Ups
12 30" Box Jumps
"The Monday Night Crew"  |
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WOD
Back Squat
3-3-3-3
5min rest
21-15-9
KB Swing (2-1 pood)
Goblet Squat (2-1 pood)
Finisher Weigjhted Pull Ups
5-5-5 |
WOD
AMRAP 20 min
Run 400m
10 OH Squat (95-65)
20 Push Ups
Let's all welcome Michelle and Emily Yates next time you see them in the gym.
  
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From our friends at Crossfit Vancouver:
1 mile Run
100 Deadlifts (men 135lb / women 85lb)
100 Walking Lunges
100 Burpees
1000m Row |
WOD
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
rest between rounds. |
WOD
Run 800m
60 Push Press (75-45)
40 SDHP
20 OH Squat
Run 800m |
Picks from "Jacobs Ladder"
WOD
3 Rounds
Back Squat (bw-bw75%) max reps
400m run
Total reps
Average run time
Rest 2min |
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