Crossfit

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CrossFit WOD, March 27, 2019

CrossFit WOD, March 27, 2019

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WEDNESDAY

Warm-up
Metcon (Time)
ARE YOU STILL SORE FROM 19.5?

40-SQUAT CLEANS 55/75
40-BOX JUMPS

30-HANG POWER CLEANS 85/115
30BOX JUMP OVERS

20 POWER CLEANS 105/155
20-BURPEE BOX JUMPS

CrossFit WOD, March 26, 2019

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TUESDAY

Warm-up
Metcon (Time)
GRAB A PARTNER

1 MILE RUN( SPLIT HOWEVER YOU WANT)
100 PULL UPS( 1 WORK/1 REST)

800 MT RUN
200 PUSH UPS( 1 WORK/1 REST)

800 MT RUN
100 AIR SQUATS SYNCRONIZED

CrossFit WOD, March 25, 2019

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MONDAY AFTER 19.5

Warm-up
Metcon (Time)
50 AB MAT SIT UPS
25 D/L 105/155
800 MT RUN

50 AB MAT SIT UPS
25 D/L
80 DUBS

50 AB MAT SIT UPS
25 D/L
800 MT RUN

CrossFit WOD, March 21, 2019

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19.5!!! LAST WEEK OF THE OPEN.

Warm-up
Metcon (Time)
1 MILE RUN
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45

Weightlifting
SNACTH HIGH PULL + POWER SNATCH
70% – 3
73% – 2
75% – 2
78% – 2
80% – 2
80% – 2
83% – 2

SNATCH GRIP RDL
90%. – 4 X 4

OHS
75% – 3
80% – 2
85% -1
75% -3
80% -2
85% -1

BACK EXTENSIONS (GHD)
REPS :10
SETS 3