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Monday 012119

CrossFit Wynwood - CrossFitView Public WhiteboardPower Snatch (Heavy Single)In 12:00, practice and find a heavy single Power Snatch. > Focus: Tall extension, High elbows, Land flat footed _ _ _Metcon (3 Rounds for reps)1) AMRAP [...]

Saturday 011919

CrossFit Wynwood - CrossFitView Public WhiteboardSkill"Single Arm Dumbbell Hang Clean & Jerk" For 6:00, review the SA DB Hang Clean & Jerk In 6:00, find a challenging single rep on each arm > Begin with [...]

Friday 011819

CrossFit Wynwood - CrossFitView Public WhiteboardPush Press (3RM)With 12:00, work to a heavy set of 3 Push Presses. _ _ _ _Metcon (AMRAP - Rounds and Reps)In Teams of 2... AMRAP x 18:00 18 Push [...]

Thursday 011719

CrossFit Wynwood - CrossFitView Public WhiteboardSkillCossack Squat: With 10:00, warm up and practice performing variations of the Cossack Squat. Accumalate 15 Reps each leg or 4x4 /legMetcon (3 Rounds for reps)"WynFIT" 3 Rounds x 2:00 [...]

Wednesday 011619

CrossFit Wynwood - CrossFitView Public WhiteboardOHSIn 12:00, perform for quality 4-6 working sets of: 1 Behind the Neck OHS Grip Push Press + 3 OHS (Tempo 3131) Tempo: 3 Sec Down, 1 Sec Pause 3 [...]

Tuesday 011519

CrossFit Wynwood - CrossFitView Public WhiteboardSkill8:00 Min Practice for Pull Up Progressions or 3 Sets 10 Banded Pass Throughs 3 Paused Scap Pull Ups (0:03 Pause @ Top) 2/2 Mixed Grip Pull Ups (0:03 Down [...]

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