January 30, 2019
Deadlift Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Hang Power Cleans 1 Suicide
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Warm-up CS: Activation before Class Starts 3 direction lift Front/lateral/bent over 1×20 Push-ups 2×5 1×5 Explosive Metcon (No Measure) DB Bench (drop set) 5×8+12 Lateral Hold 4×6 w/5 sec hold at top DB pull-over x12 Banded front raise x12 4 rounds
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Workout of the Day


  • CrossFit WOD 4/26/19

    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:


    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15


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