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a)CrossFit Open Workout 12.2
AMRAP 10 Minutes 30 Snatches (75/45) 30 Snatches (135/75) 30 Snatches (165/100) Max Snatches (210/120) Rest 5 Minutes CrossFit Open Workout 12.4/13.3 AMRAP 12 Minutes 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Rest 3 Minutes Tabata 4 Minutes Kettlebell Swing (70/53)
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a)Strength
Clean Complex b)WOD 30 Back Squats (155/105) 10 Toes to Bar 20 Back Squats 20 Toes to Bar 10 Back Squats 30 Toes to Bar a)WOD
CHIEF AMRAP 3 Minutes 3 Power Cleans (135/95) 6 Push Ups 9 Squats Rest 1 Minutes 5 Rounds a)Strength
Bench Press b)WOD AMRAP 12 Minutes 15 Wall Balls (115/80) 15 Hang Snatches (115/80) a)Skill
Handstand Push Ups b)WOD Heavy Nancy 400 M Run 15 Overhead Squats (135/95) 5 Rounds for Time a)Strength
Deadlift b)WOD 21-15-9 Push Press (135/95) Cals Assault Bike Chest to Bar Pull Ups a)WOD
Running Clock 25 Burpees then... 20 Front Rack Lunges (135/95) 10 Hang Cleans (135/95) 3 Rounds for Time Rest 5 Minutes 25 Burpees then 75 Double Unders 15 Front Squats (155/105) 3 Rounds for Time Rest 3 Minutes Buy Out: Accumulate 3 Minutes Front Rack Hold (225/155) a)Strength
Snatch Complex b)WOD AMRAP 5 Minutes 2-4-6-8... (Ladder, every round +2 reps) Thrusters (95/65) Box Jumps (30/24) Rest 2 Minutes AMRAP 5 Minutes 2-4-6-8... (Ladder, every round +2 reps) Thrusters (115/85) Box Jumps (24/20) a)Partner WOD
10 Squat Cleans (155/110) 10 Toes to Bar 10 Rounds 1 Mile Run a)Strength
Overhead Squats b)WOD 100 Kettlebell Swings (53/36) *10 Pull Ups every break 50 Back Squats (225/155) *10 Assault Bike Cals every break |
AuthorBackyard Staff CategoriesArchives
December 2018
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