CrossFit Workout of the Day
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WOD 04.22.19

Strength:

Deadlift, 10-10-10-10-10

WOD:

“Helen”

3 rounds for time:

400m run

21 American kB swings, 1.5/1 pood

12 pull-ups

Post loads and times to beyond the whiteboard.

Happy Easter!

Conditioning:

3 rounds, each for time:

4 cone suicide drill

Assault bike cals, 12/8

WOD:

Amrap in 15 minutes:

8 Dumbbell power clean, 50’s/35’s

4 Wall walkers12 Machine cals, bike row or ski

Post loads and rounds to beyond the whiteboard.

WOD 04.20.19

Strength:

Shoulder press, 5-5-5-5-5

WOD:

15-12-9-6-3 reps for time:

Power clean, 185/125lbs

Ring dips

Post loads and times to beyond the whiteboard.

CrossFit Ruck:

Deck of Rucks:

♠️ : standing/overhead

♣️ : back/pressed out

♥️ : flr/back

♦️ : standing/front

🃏: 600m shuffle

After each movement, recover to standing/back

——

20min AMRAP

– 10 Russian swings (70/53)

– 10 Goblet squats (70/53)

– 20 American swings (53/36)

– 20 Russian twists (53/36)

– 100m carry (70+53/53+36)

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