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25.10.14

Saturday SweatFest

WOD
CrossFit Mainsite mash up

A) 10 Min
10s Snatch Ladder

B) In Pairs
200 DU
42 Front Squat
42 Push Press
150 DU… 12 more words

WOD's

24.10.14

WOD

A) 3×5 back squat

B) 10 min AMRAP

10 Power Snatch
30 double unders

WOD's

23.10.14

WOD
A) 5 x 3 Close Grip Bench Press

B) 3 x Max T2b
3 x Max Ring Dips

C) 3 x 2 Min AMRAP… 7 more words

WOD's

22.10.14

Warrior Wednesday

A) Otmem – 10 mins
Even mins – 8/6/4 strict chins
Odd min – 8 / 6/ 4 HSPU

B) 30 MIN AMRAP In 3’s… 44 more words

WOD's

21.10.14


WOD
A) Back Squat/BB step up

B) Deadlift

C) 3 x Max Effort KB Row
3 x Max Effort Banded Press Up
100 Banded Pull Apart

WOD's

20.10.14


WOD

A) Power Clean

B) 3 Rounds

1 min Each

Hang Clean and Jerk

Box Jump

Press Up

Row

Rest

WOD's

18.10.82

Saturday SweatFest

Wod
A) 10 mins Max reps power snatch ascending OTM Press Ups

B) in pairs

100 air squat
100 STOH
100 t2b

Continuous 200m run relay-switch every time athlete completes 200m
until all reps are complete

WOD's