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Monday 092418

CrossFit Wynwood - CrossFitView Public WhiteboardA: Clean Complex (E2MOM x 10:00 (3+3+3))E2MOM x 10:00 3 High Hang Power Clean 3 Above the Knee Power Clean 3 Below the Knee Power Clean- Stay light with focus [...]

Saturday 092218

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)Warm Up Metcon 3 Rounds (9:00) 0:40 Straight Leg Sit-Ups -Rest 0:20 0:40 Bicycle Kicks -Rest 0:20 0:40 Alternating Straight Arm Side Planks - Rest 0:20_ _ _ [...]

Friday 092118

CrossFit Wynwood - CrossFitView Public WhiteboardBench Press (Find a 3 Rep Max)- 15:00 to establish a 3 Rep Max Bench Press _ _ _ _ _A: Metcon (AMRAP - Rounds and Reps)AMRAP x 6:00 10 [...]

Thursday 092018

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)Warm Up EMOM x 9:00 Min 1 -- 10 DeadBugs Min 2 -- 3-5 Pull-ups* Min 3 -- 5 TNG Deadlift (30X1)***Perform Top Down Pull Up with 0:05 [...]

Wednesday 091918

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (No Measure)Warm Up x Tabata Perform 0:20 ON / 0:10 OFF 2:00 x Movement (6:00 Total) Hollow Hold Superman Hold Mountain Climbers_ _ _ _ _Metcon (AMRAP - Rounds [...]

Tuesday 091818

CrossFit Wynwood - CrossFitView Public WhiteboardBack Squat (5x3)- Use similar #'s from 091218 5RM or 80-85% for all sets. - 15:00 Total _ _ _ _ _Metcon (No Measure)EMOM x 15:00 Min 1 -- 14 [...]

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