Thursday 021617

For time:
400m Run
21 Over head Squat
400m Run
15 Over head Squat
400m Run
9 Overhead Squat
Rx:95/65,115/75,135/95
Rest 5 min..
40 burpee box step overs for time

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Monday 121317

A) Strength
Every 2 mins for 14 min(7 sets)
3 Hang Power cleans

B)8 min amrap(15.4)
3 hspu
3 Power cleans
6 hspu
3 Power cleans
9 hspu
3 Power clean
12 hspu
6 Power Clean
15 hspu
6 Power Clean
18 hspu
6 power clean

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Thursday 020917

A) Death by Front Squat
Min 1- 1 front Squat, Min2-2 front squat, etc.
weights will be given by coach

B) 16 min clock
:45 on/1:15 off
Max effort burpee
*score is total burpee

Twins Crossfit No comments