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Month: April 2018

Tuesday WOD

CrossFit 201 – CrossFit

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Clean and Jerk (5 x 5)

Power Clean + Push Jerk

Touch and Go

*Heavier than 4/17

Metcon (Time)

50 Kettle Bell Swings 70/53 RX+/ 53/35 RX

40 Calorie Row

30 GHD Situps

20 KB Sumo Deadlift High pull 70/53 RX+/ 53/35 RX

10 Bar Muscle Ups

800 meter run

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4/30/18

CrossFit 201 – Bootcamp

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20

80′ Double KB Walking lunges

10 KB Push Presses

80′ Double KB OH Walk (just walk)

10 Double KB Swings (Russian)

Metcon (No Measure)

4 Rounds

:10 hollow hold

10 hollow rocks

10 V – UPs

10 Russian twists

:10 hollow hold

Rest :90 between rounds

*Scale reps so you can complete

entire complex unbroken.

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Monday WOD

CrossFit 201 – CrossFit

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Deadlift (5 x 3)

75%-85% of Current 1 rep max

*No Bouncing

*Reset at the bottom of each deadlift

AMRAP 12 minutes (AMRAP – Rounds and Reps)

12 Wall Balls 30/20 RX+/ 20/14 RX (to 10′ target men and women for RX/ RX+)

9 Burpees over bar

6 Push Presses 135/95 RX+/ 115/75RX

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Sunday partner WOD

CrossFit 201 – CrossFit

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Metcon (Time)

10 Alternating Rounds

15 air squats

100 meter sprint

10 Alternating Rounds

5 Burpees

100 meter sprint

10 Alternating Rounds

10 Calorie Row/ Ski Erg

10 pullups (unbroken for RX)

100 pushups (swtich every 10 reps)

800 meter run (together)

*Final time is when both partners come back from the run.

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Friday WOD

CrossFit 201 – CrossFit

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Power Snatch (5 x 5)

Touch and Go

*Heavier than 4/13

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 (5 Left/5 Right) Dumb Bell Hang Power Clean and Jerks

10 Push ups

3 Bar Muscle Ups RX+/ 6 Chest to Bar Pull ups RX

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4/25/18

CrossFit 201 – Bootcamp

 

Metcon (AMRAP – Reps)

5 Rounds (EMOTM)

1) Calorie Row

2) Wall Balls

3) Box Jumps

4) SDLHP (KB)

5) DB Push Press

6) Rest

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Tuesday WOD

CrossFit 201 – CrossFit

 

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Squat Clean (12 x 1)

12 Rounds

Every :45

1 Squat Clean

72.5-80%

Metcon (Time)

5 rounds

5 Thrusters 135/95 RX+/ 95/65 RX

7 Unbroken Chest to bar Pull-ups RX+/ 7 Unbroken Pull-ups RX

9 Hang Power Cleans 135/95 RX+/ 95/65 RX

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