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WOD -
Mon 5th Mar
5
Mar18

Warm Up
20-15-10
Mountain Climbers
Jumping Pull Ups
Sit Ups
Air Squats

Shoulder Hip Prep

Workout Prep & Workout
Bergerner Warm Up
OH Squat
Scots Presses

Squat Snatch Tekker
Increase Weight Each Round

WOD
https://games.crossfit.com/workouts/open/2017/3
 

WOD -
Sat 3rd Mar
3
Mar18

Open Gym
09:00-11:00Hrs

The Class
10:00-11:00Hrs

IN 12 MINUTES COMPLETE

Workout 18.2
For Time
1-2-3-4-5-6-7-8-9-10
Dumbell Squats @ RX 22.5/15Kg, Scaled 15/10Kg
Bar-Facing Burpees

Then With Remaining Time
Workout 18.2a
Find 1 Rep Max Clean

 

WOD -
Fri 2nd Mar
2
Mar18

Warm Up
3Rds
5 Walkouts With Push Up
10 Ring Rows
15 Side Taps
20 Sec Calf Stretch

Strength
Work2Heavy Wide Grip 5 Rep Max
Find Weighted, BW or Banded 5 Rep Max

E2:30MOMx5 Rds 5 Bench Superset With Pull Ups

DU Tekker, Find Box Jump Height & Calf Warm Up

WOD
AMRAPx8'
25 DU's
25 Plate Push Sit Ups
1' Rest
25 Box Jumps
25 Sit Ups

WOD -
Thu 1st Mar
1
Mar18

08:30 & 09:30Hrs
CrossFit Cardio
12 Station Workout


18:00 & 19:00Hrs
Kettlebells With MUK

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