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21 Feb 2020

Warm up: 5x10 Trunk

Strength
3 rds, 10 reps each
Bulgarian Split Squat (20# DBs)
Biceps Curls (20# DBs)
Single Arm Strict Press (20# DB)
Single Arm Bent Over Row (20# DB)

Romwod

CrossFit Flemington

20 Feb 2020

Warm up: 5x10 Trunk

Strength
EMOM 7 minutes: 3 deadlifts
145,165,195,215,235,245,252.5

WOD
5 rounds of:
20 KB Swing (Rus,53#)
20 air squats
20 calorie row

Time: 20:42

Romwod

Row

19 Feb 2020

Row 5K, 24:41.8, Avg 2:28.0, 22 spm

RomWod

CrossFit Flemington

18 Feb 2020

Warm up: 5x10 Trunk

Strength
EMOM 9 minutes: 3 front squat
95,95,95,115,115,115,135,135,135

WOD
3 rounds of:
2 reps of strict hspu
18 reps of thruster (45#)
91 reps of single under
10 reps of burpee

Time: 13:35

Romwod

CrossFit Flemington

17 Feb 2020

Warm up: 5x10 Trunk

Strength
4 Sets Of:
15 GHD Back Extension
1 Minute Hollow WODs

WOD
Ogar
14 minute AMRAP of:
3 reps of snatch (75#)
1 rep Burpee Pull Up
12 reps of wall ball (14#)

Result = 6 rds + 6 reps

Romwod

The Quick and the Dead

16 Feb 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (40# KB)

30 minutes

Romwod

The Quick and the Dead

14 Feb 2020

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (40# KB)

30 minutes

Romwod