WOD 3.30.23

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A. Super Set E3MOM For 3 Rounds Front Squat 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Weighted Pull-up 2-2-2-2-2 Part B: "Hammer" 5 Rounds For Time 5 Power Clean 43/30 10 Front Squat 43/30 5 Jerk 43/30 20 Pull-up Rest…

WOD 3.29.23

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A. Build To A Heavy... Snatch Complex 1-1-1-1-1 1 Snatch Complex = 1 Power Snatch + 1 Low Power Snatch + 1 Hang Power Snatch *Pause 2-3 seconds in catch position B. For Time 30 Power Snatch 34/25 Rest 1:30 20 Bar…

WOD 3.28.23

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A. Super Set E3MOM For 3 Rounds Back Squat 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Skill Work Toes-2-Bar Progression + Prep B. 12 Minute AMRAP 5 Devils Press 50/35# 10 Toes-2-Bar 15 Wall Ball 20/14#, 10/9' 20/15 Calorie…

WOD 3.27.23

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A. Super Set E3MOM For 3 Rounds Push Press 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% 1RM Skill Work Handstand Prep + Progressions Kettlebell Clean Prep + Progressions B. For Time 3 Rounds 5 Double Kettlebell Clean 1.5/1P 10…

WOD 3.26.23

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A. Super Set Turkish Get-up 2-2-2-2-2 / arm Skill Work Dumbbell Squat Snatch Practice B. 18 Minute AMRAP 18 Calorie Row 12 Push-up 6 Alternating Dumbbell Squat Snatch, 60/40# Courtesy of CrossFit.com

WOD 3.25.23

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A. 15 Minutes to Build To A Heavy… Clean & Jerk, Single B. For Time 5 Rounds 5 Burpee Box Jump Over 24/20" 5 Clean & Jerk 61/43

WOD 3.24.23

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A. Super Set E3MOM For 3 Rounds Front Squat 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM L-Hang 5 x 20s B. For Time 4 Rounds 20 Wall Ball 20/14#, 10/9' 20 Hand Release Push-up 250M Row 1 Minute Rest Between Roun…

WOD 3.23.23

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A. Super Set E3MOM For 5 Rounds Deadlift 5-5-5-5-5 Commando Pull-up 6-6-6-6-6 B. For Total Reps EMOM For 4 Rounds 1 Minute Russian Kettlebell Swing 2/1.5P 1 Minute Sit-up 1 Minute Back Rack Lunges 43/30 1 Minute…

WOD 3.22.23

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A. 15 Minutes To Establish A... Squat Snatch, 1RM B. "Jeremy" 21-15-9 Reps Of Overhead Squat, 43/30 Burpee

WOD 3.21.23

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A. Super Set E3MOM For 3 Rounds Push Press 3 @ 70% 1RM 3 @ 80% 1RM 3+ @ 90% 1RM Skill Work Jump Rope Crossover Practice B. 12 Minute AMRAP 10 Alternating Dumbbell Snatch 50/35# 10 Double Under (Rx+ = Jump Rope …