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CrossFit Journal: The Performance-Based Lifestyle Resource

Thurs 12- 8- 2016

Posted on Dec 7, 16 in WOD

Warm Up: run 400 with 10 jump squats at every corner (4) or row 500 with 5 burpees over the erg every 100 meters (5) WOD: EMOM 30 Min 1: 30 DUs Min 2: 2 rope climbs Min 3: 10 TTB M...

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Wed 12- 7- 2016

Posted on Dec 6, 16 in WOD

Warm Up: run or row 3 Rounds 10 DL 10 muscle cleans 10 jerks (same form as you will use for testing) Strength: Clean & Jerk test 1RM WOD: 6 Rounds 3 Dips 6 Pull-ups 9 Push-ups ...

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Tues 12- 6- 2016

Posted on Dec 5, 16 in WOD

Warm Up: run or row 2 Rounds 2 wall walks 1 length RDLs 1 length WL twist 2 wall walks Skill: HSPU work on progression then do 5×5 @ highest progression possible WOD: Diane 21...

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