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CrossFit Elviria Tyre Flips
WOD -
Wed 9th Apr
9
Apr14

Warm Up
Row 2 Minutes/DU's
Single Leg KB DL

Strength/Fuezra
Farmers Walks in Pairs
7 Minutes EMOM
3 DL @ 75-85% 1RM

Metcon
5 Minute AMRAP
3 Pistols
6 T2B
9 Box Jumps

3 Minutes Rest

5 Minute AMRAP
1 Rope Climb
2 Wall Walks
3 Ice Cream Makers

WOD -
Tue 8th Apr
8
Apr14

Warm Up
21-15-9
Wall Balls 8/6kg
Hollow Rock

Skill/Habilidad
Burgener WU
Snatch Tekker (light)
5 EMOM 1+1+1
1 Snatch DL
1 High Hang Power Snatch
1 High Hang Squat Snatch

Tekker Butterfly/Kipping

21 Minutes AMRAP
Running Cindy
5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats
 7 Minute EMOM Run Small Poli (350mts)

 

The Box, Marbella, Front Squat, CrossFit in Marbella.
WOD -
Mon 7th Apr
7
Apr14

Warm Up
1 Minute Burpees
Rest 60 Secs
2 Minute AMRAP:
10 T2B
10 Ring Dips
Rest 60 Secs
2 Minute AMRAP
10 Pull Ups/Ring Rows
10 Push Ups

Strength/Fuerza
OHS 3 x 10
Back Squat 5 x 3
Then -20% of last 3 Reps and AMRAP

Metcon
in 24 Minutes
2000/1500mts Row
Run 1.25Kms
Remaining time AMRAP
30 Du's
5 Burpees


 

WOD -
Fri 4th Apr
4
Apr14

Warm Up
3 Rd Cindy

Push Press
5-5-5-5-5

Metcon
4 Minutes AMRAP
8 C & J
10 Wall Balls
EMOM 3 Box Jumps

Rest 3 Minutes

5 Rds AFAP
10 HSPU's
6 Front Squats

WOD -
Thu 3rd Apr
3
Apr14

Warm Up
Burgener Warm Up

Skill/Habilidad/Tekker
Snatch

6 Minutes EMOM
3 Snatch
4 OHS

Metcon
3 Rds For Reps
2 Minutes Burpees
Rest 60 Secs
2 Minute AMRAP
10 T2B
10 Ring Dips
Rest 60 Secs
2 Minute AMRAP
10 Pull Ups
10 Push Ups
Rest 60 Secs

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