Wednesday 17 August 2016

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Olympic Lifting Snatch Work up to 1RM (20mins)   WOD Crossfit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25kg 3 bar muscle-ups Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups

Monday 15 August 2016

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WOD 21-19-17-15-13-11-9-7-5-3-1 (CAP 30min) Wall Balls 20/14lbs Burpees Skill Toes to Bar Practice Option 1 – EMOM x8 5-10 *Tempo Strict toes to Bar Option 2 – EMOM x8 5-10 Strict toes to Bar (No *Tempo) Option 3 – EMOM x8 5-10 Toes to Bar*Tempo If possible do 3sec Negative on your way down

Friday 12 August 2016

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Strength 5 sets 8 Front Rack Barbell Box Step Ups 24/20’ (4R/4L) Start at 50% of Front Squat, add weight each set if possible Record heaviest set of 8 Sets on Clock 0:00,2:30,5:00,7:30,10:30 WOD For time (CAP 15min) 25-20-15-10-5 OHS 42.5/30kg 5-4-3-2-1 Rope Climbs (Any 5 out of 15 should be Legless. You decide when…

Thursday 11 August 2016

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Olympic Lifting Snatch Priority Muscle Snatch Build to max weight (15min) WOD CrossFit Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 60/35kg. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13…