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Gym, Marbella, CrossFit, Front Squat, La Cala de Mijas, Spain
WOD -
Mon 25th Aug
25
Aug14

Warm Up:
5-6-7-8-9
DU's/Burpess

A: 5x5Reps Back Squat @ 88%  New 1RM Or Find New 1RM
5x5Reps Front Squat @ 85% 1RM

B: 3Rds For Quality
10 Pwr Snatch With OHS 20/10Kg
10 Bar OH Lunges
10 Pwr Clean With Front Squat 

C: 8' AMRAP
5 HSPU's
10 Push Ups
200Mts Run
1 Rope Climb

CrossFit Elviria, Marbella. Back Squat, Big Legs
WOD -
Sat 23rd Aug
23
Aug14

Warm Up: Burgener WU

A: 5x2Reps Snatch @ 85% 1RM
5x2Reps Hang Snatch 85% 1RM

B:

450Mts Run Or 500Mts Row
10 Push Press @ 60% 1RM
40 Back Squat
100 DU’s
15 Push Press
30 Back Squat
500Mts Row or 450Mts Run
20 Push Press
20 Back Squat
100 DU’s
25 Push Press
10 Back Squat
450Mts Run Or 500Mts Row

If you choose run first next time you must to row

CrossFit Elviria, Marbella On Ramp Taster Session Deadlift, with Samuel Regional Althlete
WOD -
Fri 22nd Aug
22
Aug14

Warm Up:
8' Cindy

A: 5x2Reps Clean @ 85% 1RM
5x1Reps Clean Pull @ 95%

B: E2MOMx10
5 Burpees
5 OHLunges @ 20/10Kg (Each Leg)
5 Weighted Single Leg Step Ups (5Each Leg)

C: Nasty Girl
ISABEL 62/42kg
30 Reps Snatch @ 62/42Kg

CrossFit Elviria, Marbella On Ramp Taster Session
WOD -
Thu 21st Aug
21
Aug14

Warm Up:
Run Small Poli
DU's Tekker

A: 13.3 In 12'
Karen Then In Remaining Time Max MU's, C2B, PU's, Ring Row's

B: 5x5Reps Floor Press @ 88%

C: In Pairs
Row 500-400-300-200-100Mts
Max Burpees
Partner A Rows 500
Partner B Max Burpees

CrossFit Elviria, Marbella On Ramp Taster Session
WOD -
Wed 20th Aug
20
Aug14

Warm Up:
30-20-10
DU's/Air Squats

A: RE-TEST Back Squat 1RM + 5% Or More
5x2Reps Front Squat 95% 1RM

B: 3Rds For Quality
5 Candle Stick Rolls
4 Controlled Skin The Cat
10 Push Ups on Paralettes Feet On Box
15 Hollow Rocks

C:14 Minutes
Ascending Ladder 5,7,9,11 Etc........
C2B
T2B
100Mts Run
1 Burpee
 

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