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Wednesday 4/23/2014

Posted on by CrossFit Wachusett in Uncategorized | Comments

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Strength:

12 mins to find Push Press 5RM

WOD:

5 RFT

20 alternating Pistols

10 Kettlebell Swings

5 Burpee Box Jumps 30/24

Tuesday 4/22/2014

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Strength:

Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

WOD: 

5 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
5 Burpees
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
5 Burpees
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
5 Burpees
10 Box Jumps 30/24″
5 Muscle-Ups

Monday 4/21/2014

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OLY:

12 Mins to work to 3RM Clean (full squat, does not need to be touch and go)

WOD: Masters WOD 4

For Time:

100 Pull-ups

100 Wall-balls 20/14

Saturday 4/19, 2014

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CrossFit Kids 8-9

Oly Hour 9-10

WOD 10-11, 11-12

 
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WOD: “Wartner Pod”

With a partner complete:

50 Medicine Ball Sit-ups

50 Partner Wall-Balls

50 KB SDHP

50 Burpees

50 Push-ups

Friday April 18, 2014

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Strength:

15 mins to find 1 RM Clean

WOD: “Amanda”

9-7-5

Muscle Ups

Squat Snatch 135/95

-or-

9-7-5

Chest 2 Bar Pull-ups

Squat Snatch

Thursday April 17, 2014

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WOD: “Spun”

5 Min AMRAP

5 Push-ups

10 Air Squats

5 KBS 53/35

 

Repeat 3 times rest 1 min between each amrap

Wednesday April 16, 2014

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OLY:

10 Mins to work to a heavy and perfect as possible 3 Position Clean + 1 Jerk

WOD: “Speechless”

5 RFT

50 DU’s

10 TTB

20 Wall Balls

Tuesday April 15, 2014

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There is a change to the Saturday schedule; OLY Hour will now be at 9:00, WOD hours 10 & 11

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Extension

Strength:

BS 10@60%, 8@70%, 6@75%, 4@80%

WOD: “Fran”

21-15-9

Thrusters 95/65

Pull-ups

Monday April 14, 2014

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OLY: 10 Mins to Find 1RM Hi Hang Snatch

WOD: “Flyer”

15 Min AMRAP of the following rep ladder:

200m Run

10 UB DU’s

200m Run

20 UB DU’s

200m Run

30 UB DU’s

200m Run

40 UB DU’s

etc…

Score is total Double Unders

Saturday April 12, 2104

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Strength: 10 mins to work to 3RM OHS

WOD: “together”

With a Partner

8 RFT

50 DU’s

10 Front Squats 135/95

(Partner who is “resting” must complete 10 burpees before they can start their round)

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