Day

May 3, 2016
Shoulder Press (70%x3, 80%x3, 90%x3+) Clean and Jerk (5×3+1) Metcon (Time) 3 RFT 25 Wall Balls 20/14 25 Burpees
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Weightlifting Turkish Get Up (5×3) Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007 To learn more about Sham click here
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Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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