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CrossFit Elviria, Marbella Push Ups
WOD -
Tue 19th Aug
19
Aug14

Warm Up:
7' DU's Practice

A: EMOMx7'
85% 1RM Snatch, SDL, SHP, Squat Snatch.
5x1Rep 120% 1RM Snatch. Snatch High Pull 

B: EMOMx3Rds
10KB Swings
10 Goblet Squats
10 KB Snatches

C: 4Rds
20 V-Sits
2MU's/4C2B/6PU's/8RRows

 

5’ AMRAP
4 DL @70% 1RM
5 HSPU's
Rest 2'
5’ AMRAP
4 DL @ 70% 1RM
12 Push Ups 

CrossFit Elviria, On Ramp, Warm Down.
WOD -
Mon 18th Aug
18
Aug14

Warm Up:
8 Minutes DU's Tekker

A: EMOMx7 (1:30Sec)
5 Weighted Ring Dips
5 Weighted Pull Ups

B:10 Minutes HSPU's Tekker Strict & Kipping

C:EMOMx10 For Quality
 7 HSPU's
1-2 Rope Climbs
4-8 Pistols (each leg)
Max DU's
10-15 Burpees

D: 8’ AMRAP 
Ascending Ladder 2-4-6-8…

OHS 70% 1RM
H.Power Snatch  
3x Mountain Climb

 

WOD -
Sat 16th Aug
16
Aug14

Saturday Morning Will Be A Pairs WOD.
With Second City CrossFit Joining Us.

http://www.secondcitycrossfit.co.uk

The WOD Will Be Confirmed @ The Box In The Morning.

WOD -
Fri 15th Aug
15
Aug14

Warm Up:
3 Rds Cindy + 100 Run Each Rd STOP SIGN

A: 5x5 1&1/4 Front Squats @ 80-83%1RM

B: 3Rds In Any Order
10 KB Strict Shoulder Press
Max Plate Hold Crucifix
10 KB Strict Upright Rows 
10 Ring Rows


C:  5' For Quality (Work On Movement)
5 Burpees
5 Kipping Pull Ups
10 Sec Handstand Hold

D: 
10’ AMRAP 
5 DL @ 50/30Kg 
7 Front Squat  
10 Burpees Over The Bar

WOD -
Thu 14th Aug
14
Aug14

Warm Up:
2Rds
20 Shoulder PVC Passovers 
Burgener WU
20 Sec Wide Grip Bar Hang

PVC Snatch Tekker

A: 5x3Reps Snatch @ 87% 1RM
3x5Reps @ 110% 1RM Snatch Pull

B: Tabata
Bar Hold Over Head 20/10kg
Bar Hold Over Head In Squats @ 20/10Kg

D: 12’ AMRAP
10 HSPU's  
20 KB Swing's
30 Wall Ball's 
40 BJO's 
50 DU’s

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