Work Out of the Day for Crossfit.

WOD 3.15.20

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A. Work up to a heavy

Squat Snatch

B. 5 rounds for time:

50 Double Under
30 Jumping Squat
10 Chest to Bar Pull Up

WOD 3.14.20

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A. Work up to a heavy

Split Jerk, Double

B. As many rounds as possible in 15 minutes:

3 Deadlift 93/65KG
1 Hang Power Clean 93/65KG
9 Push Up
12 Sit Up

WOD 3.13.20

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A. Superset

Back Squat
3-3-3-3-3

Strict Pull Up
3-3-3-3-3

B. For time:

21 Back Squat @ bodyweight
7 Rope Climb
15 Back Squat
5 Rope Climb
9 Back Squat
3 Rope Climb

15 minute time cap.
Courtesy of crossfit.com

WOD 3.12.20

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A. Work up to a heavy

Turkish Get Up, each arm

B. For time:

100 Burpee Box Jump 24/20″

WOD 3.11.20

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A. Establish 1RM

Clean and Jerk

B. As many reps in 8 minutes:

3 Clean and Jerk 50/35KG
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar

Continue adding 3 reps each round.

WOD 3.10.20

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A. Establish 1RM

Overhead Squat

B. For time:

30 Pull Up
50 Wall Ball 20/14LB, 10/9′
1000M Row

 

WOD 3.9.20

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A. Superset

Deadlift
5-5-5-5-5

Skill Work
Handstand Hold
Handstand Pirouette

B. As many rounds as possible in 15 minutes:

30 Dumbbell Power Clean 50/35LB
15 Ring Dip
100 Double Under

 

WOD 3.8.20

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A. In 15 minutes build to a heavy

Thruster

B. 8 rounds for time:

1 Legless Rope Climb
10 Thruster 35/25KG
100M Run

1 minute rest between rounds

WOD 3.7.20

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A. Superset

Bench Press
2-2-2-2-2

V-Up
20-20-20-20-20

B. 3 rounds for max reps:

1 Minute Calorie Row
1 Minute Handstand Push Up
1 Minute Burpee onto Plate
1 Minute Rest

WOD 3.6.20

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A. Work up to a heavy

Power Clean

B. “CrossFit Games AGOQ 18.2”

4 rounds for time:

25 Chest to Bar Pull Up
5 Clean 111/77KG

15 minute time cap.