@ Home

22 Mar 2019

Warm up: 3x10 Trunk, 400m Row

Strength: Hex Bar Deadlift
3x 60,150,220,270,300,320

WOD
3 rds
20 KB Snatch (35#)
30 Double Unders

Time: 7:30

RomWod

@ Home

20 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Bench Press
5x 45,95,115,135,155,175

WOD
46 Cal Row
Then
3 rds
19 KB Swings (70#, Rus)
5 Power Cleans (135#)
9 Burpees
Then
46 Cal Row

Time: 20:50

RomWod

@ Home

19 Mar 2019

Warm up: 3x10 Trunk, 400m Row

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
20-15-10-5
Double Unders
Overhead Squat (35#)
Burpees

Time: 13:57

RomWod

Simple & Sinister

7 Mar 2019

Warm Up: 3x10 Trunk

EMOM 10 minutes
10 KB Swing (two hand) (62#, Russian)
5 Push Ups

TGU 1/hand: 30,35,40,44

RomWod

CrossFit Flemington

5 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Back Squat
5x 45,95,115,135,155,175

WOD
20 minute Cap
7 rounds
7 x handstand push-up
7 x Power Clean at (95#)
7 x Bar over Burpee

Result @ cap = 5 rds + 7 reps

RomWod

CrossFit Flemington

4 Mar 2019

Warm up: 3x10 Trunk, DU

Strength: Bench Press 10-8-6-4-2
95,115,135,155,175

WOD
AMRAP 10 minutes
Deadlift (135#)
Box Jumps
Push Ups

Result = 4 rds + 16 reps

RomWod

CrossFit Flemington

3 Mar 2019

Warm up: 3x10 Trunk, SunSal, DU

WOD
Open 19.2
Cap 8 minutes
25 Toes 2 Bar
50 Double Unders
15 Squat Cleans (135#) --> 10 reps
25 Toes 2 Bar
50 Double Unders
13 Squat Cleans (185#)

Result = 85 reps

RomWod