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Saturday 042917

CrossFit Wynwood - CrossFitConditioning Metcon (AMRAP - Rounds and Reps)25 min AMRAP: Teams of 3 15 man makers 35/25 (push up,row,push up, row, squat clean thruster) 45 box jump 24/20 135 dubs -5 min Rest [...]

Friday 042817

CrossFit Wynwood - CrossFitStrengthClean (Take 12 min to build to a 2 rep heavy Clean)Barbell Movement Prep (7 min) 5 – Clean grip DL 5 – Clean pulls 5 – Muscle cleans 5 – front [...]

Thursday 042717

CrossFit Wynwood - CrossFitMidlineMetcon (No Measure)2 Sets 8-10 Reps Hip Extension on GHD (12 mins)Conditioning Metcon (AMRAP - Rounds and Reps)20 min AMRAP: 10 banded good morning 10 double KB shoulder to overhead 100m front [...]

Wednesday 042617

CrossFit Wynwood - CrossFitSkillSnatch (5 Warm-up Sets x 5 Reps)5 – Snatch Hi Pulls 5 – Muscle Snatches 5 – Snatch Balances 5 – Hang Snatches 5 – Power snatches from below the knee. Then...build [...]

Tuesday 042517

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)Skill Work: Push Press + Push Jerk And HSPUConditioning Metcon (No Measure)Every 90 seconds for a total of 12 sets (6 of each): 3 Push Press + 3 Push Jerks [...]

Monday 042417

CrossFit Wynwood - CrossFitStrength/SkillMetcon (No Measure)6 sets: 2 - clean grip Deadlift *no mix/alternate grip!! 6-8 strict pull ups. (Scale to banded strict)Conditioning Metcon (Time)1k row time trial. (5 min cap) *Goals are sub 3:25 [...]

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