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Tuesday

CrossFit Wynwood - CrossFitStrengthPower Clean (TnG 5x3 )70% of your 1RMConditioning Metcon (Time)1200m Run 21 Power Cleans (135/95) 800m Run 15 Power Cleans 400m Run 9 Power CleansAccessoryMetcon (No Measure)Handstand Holds 30sec on 30sec off [...]

Monday

CrossFit Wynwood - CrossFitStrengthBack Squat (3x5)70% x 5 80% x 1 72% x 5 82% x 1 74% x 5 84% x 1 *90 sec rest between setsEnter your last 5 rep set for wodify [...]

Saturday

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Teams of 2: Buy in: 200 DUBS (200 Singles) Then . . . 100 Power Snatch (75/55) 100 Wall Ball (20/14) 100 Sit Ups *Switch every 5 reps Buy Out: [...]

Friday

CrossFit Wynwood - CrossFitStrengthPaused Front Squat (5x3)@ 70-75% of 1rm 3 second pause at bottom of squatConditioning Metcon (Time)7rds for time 4 Hang Squat Cleans (155/105) 12 HR Push UpAccessoryMetcon (3 Rounds for reps)3 sets [...]

Thursday

CrossFit Wynwood - CrossFitConditioning Metcon (6 Rounds for reps)Every 5 min for 30min 20/15 Assault Bike Cals 15 C2B Pull Up 10 Box Jumps (30/24)AccessoryMetcon (Weight)Bent Over KB rows 15x15 3 sets

Wednesday

CrossFit Wynwood - CrossFitStrengthPause Jerk (3x2)Push Jerk 3sec pause 3x2Pause in the dip!Push Jerk (5x2)Build to heavy 2 repMetconMetcon (Time)800m run 10 S2OH (185/135) 800m run 15 S2OH (165/115) 800m run 20 S2OH (135/95) 800m [...]

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