“Hotshots 19”
CROSSFIT’S MEMORIAL WOD: “Hotshots 19″ Six rounds for time of: 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups Run 400 meters **this can be a partner WOD or you can do it individually” IN MEMORY OF: Jesse Steed, 36 Wade...
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Strength: Deadlift WOD: “Karen” or “Annie”
Read more“Elizabeth”
Strength: 8 sets: 2 cleans + 1 jerk (Work between 60-75%) WOD: “Elizabeth”
Read more“Partner WOD”
WOD: 100 hang cleans 75/55 100 kb swings 53/35 100 mountain climbers (L,R=1) 100 overhead squats 75/55 One partner works at a time. Every 5 min both partners stop working and run a 200 sprint together.
Read more“Friday Fun”
Strength: 15 min to work to a heavy split jerk WOD: 3 rds 400 m run 15 shoulder to overhead 95/65 10 toes to bar *rest 2 min between rounds
Read more“Dirty 30”
Strength: HSPU or handstand holds WOD: “Dirty 30″ 30 Box jump, 20” Box 30 Jumping Pull-Ups 30 Kettlebell Swings, 53/35 Walking Lunge, 30 steps 30 Knees to Elbows 30 Push Press, 45lbs 30 Supermans 30 Wall ball Shots, 20/14 30...
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