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Friday 4.28.17

  CrossFit WOD EMOM10 Even: Bent Over Row x8 Odd: Push-Press x8 20 Minutes of: -Sled Drag 100m Forward/100m Backward -KB Swing x 20 -Run 200m Mobility: Forarm Stretch Childs Pose Lax Front Delt SWEAT EMOM: 16 Odd= 12: Goblet Squat Even= 12: Deadlifts 5 Rounds (1...

Thursday 4.27.17

  CrossFit WOD AMRAP 2 Assault Bike for Cal Rest 3 minutes AMRAP 7 5 Hang Power Cleans 5 Front Squats RX:135/93lb Fitness: 95/63lb Rest 3 Minutes AMRAP 10 2 Wall Balls 20/14 to 10/9’ target 2 Toes-2-Bar **increase 2 reps for each round. Mobility: Banded Posterior...

Wednesday 4.26.17

  CrossFit WOD Deadlift Heavy 5 Rep 3×5 @ 80% Every 3 Minutes for 12 Minutes: Run 200m 15/10 Push-Ups 15 Russian Kettlebell Swing 70/53lb No less than 1 Minute Rest 3 Cycles: 5 Wt. Strict Pull-Up 8 Wt. Dips 10 Barbell Roll-Out *Rest 20-30 Sec Between...

Tuesday 4.25.17

  CrossFit WOD AMRAP20 5 Power Snatch 10 Handstand Push-ups 20 Double Unders RX: 115/75lb Scale: 95/63lb or AMRAP20 10 Alternating DB Snatch 40/25lb 10 Dumbbell Push Press 40/25lb 20 Double Unders or singles Group Stretch Coaches Pick! Extra Mobility: Pigeon Frog...

Monday 4.24.17

  CrossFit WOD Back Squat Heavy 6 Rep 10 Min to reach Then EMOM10 Min 1: 4 Back Squats 85-90% of 6 rep max Min 2: 8 Box Jump 3RNFT 10 Pistols each side 30 sec. wall sit with wall ball 1 Minute Chinese Plank Mobility: Barbell Calf Mash Barbell Quad Mash PVC IT...