CrossFit WOD, April 23, 2019

04.23.19

Metcon (Time)
3 rounds
10 DB Box Step Ups (55/35) (two dumbbells)
10 Swings
10 Burpees
rest 2 min
2 rounds
15 DB Box Step Ups
15 Swings
15 Burpees
rest 3 min
1 Round
20 DB Box Step Ups
20 Swings
20 Burpees
Metcon (Time)
Core finisher
100 Toes to DB (55/35)
perform 5 Hollow Rocks each time you break

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CrossFit WOD, April 22, 2019

04.22.19

Hang Squat Clean (Weight)
Metcon (AMRAP – Reps)
9 min AMRAP
Max Reps of the following complex 3 Hang Cleans + 6 Push Press + 9 Front Squats (115/85)
Perform 12 HSPU at the 0, 3, 6 minute marks

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CrossFit WOD, April 20, 2019

04.20.19

Spring 2017 Comp WOD 2 (AMRAP – Rounds and Reps)
14 min AMRAP
2 Hang Snatch (Rx-95/65)(Scaled-75/50)
2 Box Jumps (Rx – 24/20) or Box Step Ups (Scaled – 24/20)
4 Hang Snatch
4 Box Jumps
6 Hang Snatch
6 Box Jumps
keep adding 2 reps to each movement after every round completed
Spring 2017 Comp WOD #4 (Time)
10 Pull ups (Rx) or Ring Rows (Scaled)
50m Syncronized Lunges
20 pull ups
50m synchronized lunges
30 pull-ups
50m synchronized lunges
40 pull-ups
50m synchronized lunges
50 pull-ups
50m synchronized lunges
Partners can switch as often as they wish on the pull-ups/ring rows.

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