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WOD Archive for October 2016

October 4, 2016

Warm-up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
 

2. OLY
Snatch (Full) – 6×3 @70%

3. Met-Con 
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
Chest to Bar Pull Ups

 

CrossFit Lite

27-21-18-15-12-9
Burpee to 6″ Target
Russian KBS 
Chest to Bar Pull Ups

October 3, 2016

1. Warm-up
3 Steady Rounds:
Run 400m
1:00 Banded Glute Activation
12 Alternating Dumbbell Muscle Snatch
 

2. OLY
Clean and Jerk (Full Squat Clean and Split Jerk) – 10×1 @80-90%

3. Met-Con
AMRAP 14 Minutes:
7 Push Jerk 185/125lbs
14 Cal Row
21 Wallballs 20/14

CrossFit Lite

5 rounds of 

200m run

14 Shoulder to OH

21 Calorie Row

28 Wall Ball

35 Sit-ups 

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