CrossFit WOD- 180122
Leg gains waiting to be downloaded. 3RFT 1000m Row DL** 4 min Rest **RD1= 21 DL 155/110, RD2= 15 DL 205/145, RD3= 9 DL
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Leg gains waiting to be downloaded. 3RFT 1000m Row DL** 4 min Rest **RD1= 21 DL 155/110, RD2= 15 DL 205/145, RD3= 9 DL
Are your quads ready? Open 17.5 10RFT 9 Thrusters (95/65) 35 DUs *DU=SU “If you can believe it, the mind can achieve it.”
Into first week of our challenge. Everyone did great Saturday! 10 RFT 6 SB Squat Cleans (40/30) 3 Burpee Box Jumps (24/20)
Tony & Scott twinning up the warm up on Saturday. E2MOMx 7 1 Power Clean 1 Hang Power Clean 1 SQ Clean 1 Jerk
Look Justin, you get to do more rowing. Conditioning 12-10-8-6-4-2 DB Alt Power Snatch (50/35) * 250 m Row between Rounds “If you
Good news, this week it’s back to a partner wod. MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized
Jon demonstrates the “just go, don’t overthink” philosophy well. EMOMx12 1st– 4 MU + 30 DUs 2nd– Burpee Box Jump overs (24/20)* *RX= 10, S1=
Michael getting some feedback from Mitch on his swings. 1RM Deadlift Then AMRAP3 Russian Swings (24/16) “It ain’t over ’til it’s over.” –
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