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Whirlwind WOD after hill sprints. Feelin…..lovely. 😬 #crossfitgals #CrossFitCrownTown

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FRIDAY

STRENGTH

Every 90 seconds x 7 rounds:
2 Back Squats, building

WOD

“Earn Your Keep”
AMRAP in 4 minutes of:
15 Muscle-ups
30 Dumbbell Overhead Squats, single arm, 50/35
Max Calories on Rower in remaining timerest 4 minutes

AMRAP in 4 minutes of:
12 Muscle-ups
24 Dumbbell Overhead Squats, single arm, 50/35
Max Calories on Rower in remaining time

rest 4 minutes

AMRAP in 4 minutes of:
9 Muscle-ups
18 Dumbbell Overhead Squats, single arm, 50/35

*score is total amount of Calories on Rower


ACCESSORY WORK

A. 100 Bulgarian Split Squats with plate on front foot (increased ROM)
B. EMOM x 10 of 2 TGU, heavy
C. 30 minutes of SHRED

SHRED

WOD

“Dicey”
1 round of:
100 Lateral Step ups (Rogue Block)immediately into:

2 rounds of:
200 Single Unders
20 Reverse Curl into Strict Press, 45/33

immediately into:

3 rounds of:
18/15 Calorie Erg (you choose)
15 Jumping Jacks
12 Supermen

immediately into:

4 rounds of:
18/15 Calorie Erg (you choose)
12 Walking Lunge Steps, each leg
6 Burpees

immediately into:

5 rounds of:
200m Jog (bring phone)
5 V-ups
10 Hollow Rocks
15 ABMAT SU

* record total calorie burnt

BASEFIT

WOD

“Gravity”
25 minute AMRAP of:
25 Russian KBS
20 Wall Balls
15 Toes to Bar
10 Burpee Box Jumps

OLYMPIC WEIGHTLIFTING

WARM-UP

A. Junkyard Dog
B. Burgener Warm up
C. Tall Jerk 3 x 3

STRENGTH

5 X 3 POS CLEAN+JERK
5 sets of:
3 Position Clean + Split Jerk(Hi-hang/Above Knee/Floor)
*all Cleans are full squats. Starting positions change each rep


STRENGTH

Clean Tempo Pulls

3 sets of Tempo Clean Pulls

10 seconds up/10 seconds down

(hit all 6 positions on the way up and down)


STRENGTH

Front Squat, 7 X 3
Front Squat, 75%x3, 80%x3, 83%x3x5 sets

ACCESSORY WORK

A. Good Mornings 3 x 5
B. Strict Pull-ups 50 reps (use bands, if needed)
C. Turkish Get-up with Strict Press in every transition, lighter KB
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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