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W.O.D.s · September 21, 2016

Friday 9/23/16

CrossFit
Skill
Bar Muscle-ups
 
3 rounds for time:
400m Run
50 Double unders
50′ Bear Crawl
50′ Walking Lunge
____________
 
Competitor 1&2
Rest day for athletes competing in “Best of AZ”
 
For load:
Every 1:00 for 10:00
1 Snatch High Pull + Power Snatch (deficit)
(make consistent increases)
 
For load:
Front Squat 2-2-2-2-2
(make consistent increase)
 
For load:
Close Grip Bench Press 5-5-5-5-5
*follow each set with 1 legless rope climb
 
“Tabata Something Else”
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(rest 1:00)
Tabata Squat
(tabata style scoring)
____________
 
Weightlifting
Rest
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“Energy and persistence conquer all things.”
~Benjamin Franklin

Filed Under: W.O.D.s

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  • Wednesday 12/11/19
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  • Monday 12/9/19
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