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WOD
[A] 4 Rounds for time of:
400m run
7 Deadlifts, 70kg (47.5kg)
7 Hang Power Cleans, 70kg (47.5kg)
7 Push Jerks, 70kg (47.5kg)
Workout courtesy of CrossFit Linchpin
[COMPETITION TRAINING]
No extra training. Rest and recover.
Photo Credit: Wendy Swift
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WOD
[A] Bench Press
7-7-7-7-7
[B] Weighted Pull-up
5-5-5-5-5
[C] Bent Over Row
3-3-3-3-3
[COMPETITION TRAINING]
[D] Overhead Yoke Walk
5 x 15m
[E] 5 rounds for total Calories
Airbike x 40 sec
Rest x 20 sec
Photo Credit: Wendy Swift
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WOD
[A] For time:
5 Squat Clean, 100kg (70kg)
1 Bar Muscle Ups
4 Squat Clean, 100kg (70kg)
3 Bar Muscle Ups
3 Squat Clean, 100kg (70kg)
6 Bar Muscle Ups
2 Squat Clean, 100kg (70kg)
9 Bar Muscle Ups
1 Squat Clean, 100kg (70kg)
12 Bar Muscle Ups
[COMPETITION TRAINING]
[B] Split Jerk
2-2-2-2-2
[C] AMRAP 7 mins
7 Left Single Arm DB Push Press
7 Left Single Arm DB Deadlift
7 Burpees
7 Right Single Arm DB Push Press
7 Right Single Arm DB Deadlift
Men use 32kg, Women 25kg
Photo Credit: Matt Swift
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WOD
[A] 7 rounds for time:
200m Run
15 Box Jumps, 24″ (20″)
1 Legless Rope Climb, 15′
[COMPETITION TRAINING]
[B] Deadlift
3-3-3-3
[C] 5 rounds for total Calories
Row x 40 sec
Rest x 20 sec
Photo Credit: Wendy Swift
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WOD
[A] “Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32kg (24kg)
[COMPETITION TRAINING]
[B] EMOM 12
Power Clean + Push Jerk
[C] For time:
75 Toes to Bar
Photo Credit: Wendy Swift
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WOD
[A] Back Squat
2-2-2-2-2-2-2-2-2-2-2
[COMPETITION TRAINING]
[B] EMOM 12
Hang Snatch x 1
[C] 3 rounds, each for time:
30m Suicide Sprint
Rest 1 min
Each suicide sprint is up and back 10m, up and back 20m, and up and back 30m
Photo Credit: Wendy Swift
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WOD
[A] Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
[COMPETITION TRAINING]
[B] No extra training. Rest and recover
Photo Credit: Wendy Swift
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WOD
[A] 21-15-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 115 lb.
Women: 80 lb.
Compare with 3/5/2018
[COMPETITION TRAINING]
[B] EMOM 10
Below Knee Hang Snatch x 1
[C] Snatch Pulls to Toes
3-3-3
at 115% of Snatch
Photo Credit: Wendy Swift
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WOD
[A] 3 Rounds for time of:
30 Push-ups
20 Deadlifts, 85kg (62kg)
1 L-sit Rope Climb, 15 ft.
*Rope climb starts seated on the floor.
Workout courtesy of CrossFit Linchpin
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Handstand Walk, 10m
5 Burpee Musle Ups
[C] 3 sets for total reps:
Kipping pull-up
(no butterfly)
Photo Credit: Wendy Swift
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WOD
[A] Front Squat
5-3-3-2-2-2-1-1-1-1
[COMPETITION TRAINING]
[B] Alternating EMOM 12
Odd: 30 Double Unders
Even: 10 Box Jump Overs, 24″ (20″)
Scale as required. The goal is to complete the work within 40 secs
[C] Farmers Carry
5 x 15m
For max load
Photo Credit: Wendy Swift
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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