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Thursday 28 July 2016

WOD

3 Rounds of “Cindy”

1 Round of “DT”

2 Rounds of “Cindy”

1 Round of “DT”

1 Round of “Cindy”

1 Round of “DT”

 

 
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formats

Wednesday 27 July 2016

WOD

Every 90 seconds for 10 rounds

1 PS

1 Hang snatch = power OR full

Then

50 WB 9/6 to 10 ft

25 sit ups 9/6

200m run
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Tuesday 26 July 2016

WOD

5 Rounds

400m Row

9 PP 52/36

12 T2B

15 DL 52/36

18 Box Jumps 24/20

Rest 3 minutes

 
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Monday 25 July 2016

WOD

2016 CrossFit Games Event 6 – modified

For time:
10 squat cleans 75/52 by 2:00
8 squat cleans  82/57  by 4:00
6 squat cleans  89/62 by 6:00
4 squat cleans  93/65 by 8:00
2 squat cleans  98/69 by 11:00

 
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Saturday 23 July 2016

WOD

5 Rounds

25 DU

15 DB cleans 20/15

15 Box jumps 24/20

25 DU

Rest 1 minute

 
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Friday 22 July 2016

WOD

Run 1 mile – for time

Rest 5 minutes

30 Hang snatches 61/43 – for time

Rest 5 minutes

Run 1 mile – for time

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Thursday 21 July 2016

WOD

1 – 10

Back squat 102/70 – from rack

10 – 1

Burpees x 3

 
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Wednesday 20 July 2016

WOD

3 Rounds

400m run

30 situps

20 C2B

10 Push jerks  61/43

 
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Tuesday 19 July 2016

WOD

FS

3 x 5

Bench Press

5 x 3

Then

EMOM for 10 rounds

3 Push Press – no racks

Then

1 min of work – rest :30 seconds; for 3 rounds

PC @ 70/49

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Monday 18 July 2016

WOD

5 Rounds

7 DL 125/88

30 Air squats

7 HSPU

 
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