Special Offer!

Mystery partner WOD.... unless you downloaded the WODIFY app!  Even then, WHEN WILL THE WOD BE POSTED?!?!

WOD

Mystery partner WOD.... unless you downloaded the WODIFY app!  Even then, WHEN WILL THE WOD BE POSTED?!?!

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Strength

Back Squat

6x3 @ 80%

Rest 2 min between sets


Metcon

100 Dubs

50 Cal Row

40 KBS 53/35

30 Box Jumps

20 HSPU

10 MU

100 Dubs

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Skill

Squat Therapy 

 

Metcon

"The Chief"

5 Cycles

3 Minute AMRAP

3 Power Cleans 135/95 lbs

6 Push-Ups

9 Air Squats

Rest 1 minute

 

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Strength
Power Cleans 5-5-3-3-3   *build each set  
Metcon
21-15-9
Pullups
Ground to overhead 135/95
 

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Strength
8 EMOM
Power Snatch + OHS
*Build each set to a heavy complex 

Metcon
3 Rounds
3 Minute clock
Cal Row 20/12
15 Ring push-ups
AMRAP of KB swings w/ remaining time 70/53
Rest 3 Minutes
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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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