Swing, TGU, & Walk

14 Mar 2017

Warm Up: Scap Jack, 3x5 Goblet Squat
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold

KB Swing (Russian, 50#) 50/hand total

TGU (50#) 1x5 /hand

Walk on treadmill, 2 miles

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Walk

13 Mar 2017

Walk 2 miles on treadmill

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Open Gym

12 Mar 2017

Row 3K (1500m easy, 1500m hard)

Jump Rope 30/30 x 10

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CrossFit08844

11 Mar 2017

Warm Up: Scap Jack, SunSal

Squat Snatch 10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

WOD Open 17.3
3 rds 8 min cap
6 C2B Pull Ups
6 Squat Snatch (95#)
...

Result @ cap = 21 reps

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Snatch & Row

10 Mar 2017

Squat Snatch
10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

Row 3x Fish Game (about 2500m)

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CrossFit08844

9 Mar 2017

Warm Up: Scap Jack, SunSal,
3x7 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x 10 OHS/3 Pull Ups/20 Singles

WOD
27 Overhead Squats (65#)
27 Pull Ups
100 Singles
21 Overhead Squats (65#)
21 Pull Ups
100 Singles
15 Overhead Squats (65#)
15 Pull Ups
100 Singles
9 Overhead Squats (65#)
9 Pull Ups
100 Singles

Time: 21:34

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CrossFit08844

8 Mar 2017

Warm Up: Scap Jack, SunSal,
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x10 Deadlift/Wall Ball

Strength: Deadlift, Every 2 min for 20 min
5x135; 4x185; 3x205; 2x225
1x 245,275,295,305,315,325

WOD
7 min AMRAP
5 Deadlift (205#)
10 Wall Ball (16#)

Result = 5 rds

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