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WOD Blogs
WOD -
Mon 12th Mar
12
Mar18

Warm Up
10 PVC Alt Lunges
5 PVC Strict Press

5 PVC Push Press
5 Split Jerk

Mobility
Shoulder Distraction
Plate Flys

Workout Prep
Barbell Complex Inc Jerk Tekker

WOD
AFAP
Grace
30 Pwr Clean & Jerk 60/35Kg


Ab Finisher

WOD -
Sat 10th Mar
10
Mar18

Open Gym
09:00-11:00Hrs

The WOD
10:00-11:00Hrs
CrossFit Open 18.3

WOD -
Fri 9th Mar
9
Mar18

Warm Up
Wicked Warm Up

THE SEVEN
AFAP 7 Rounds
7 HSPU/Pike Push Ups
7 Thrusters 
7 K2C
7 DL
7 Burpees
7 KB Swing
7 Pull Ups

Comp TH 61/43Kg, DL 120/84Kg KB 24/16Kg  Sub 22'
RX TH 61/43Kg, DL 120/84Kg KB 24/16Kg Sub 27'
Fitness You Chose Your Own Weight 30'

WOD -
Thu 8th Mar
8
Mar18

08:30Hrs & 09:30Hrs
CrossFit Cardio

WOD
15 Station In Door Circuit
If Weather Is Bad Like Forcasted

If Good
Running
Wall Balls
Rowing
Box Jumps
With The ODD Burpee


18:00Hrs & 19:00Hrs
Kettlebells With MUK

WOD -
Wed 7th Mar
7
Mar18


Warm Up
Floor Exercise Sequence
10 Reps Of Each

Workout Prep
Empty Barbell
Front Squat
High Pulls Shrugs

Work On Barbell Complex
Hang Pwr Clean/Front Squat/Hang Squat Clean

WOD
AFAP
45 Lateral Bar Jumps
40 Front Squats Comp 52/34  RX43/30Kg
35 Lateral Bar Jumps
30 Hang Power Cleans
25 Lateral Bar Jumps
20 Hang Squat Cleans 

 

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