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Friday 02.07.2020

CrossFit Wynwood - CrossFitView Public WhiteboardWeightliftingSnatch Balance (2-2-2-2-2-2)light to moderate loads (40-60% of snatch max) *work on speed under the barMetconMetcon (Time)For Time 100 Meter Run 10 Squat Snatches (135/95)(95/65) 200 Meter Run 8 Squat [...]

Thursday 02.06.2020

CrossFit Wynwood - CrossFitView Public WhiteboardConditioningMetcon (5 Rounds for time)E3MOM 400m Row x 5 sets*Work to maintain a set pace throughout all 5 setsTabata Hollow Rocks or Hold (AMRAP - Reps)TABATA x 8MetconMetcon (No Measure)EMOM [...]

Wednesday 02.05.2020

CrossFit Wynwood - CrossFitView Public WhiteboardWeightliftingComplex (1..2..3)On a 16 Minute Running Clock Build to a Heavy Weight of the Complex 1 Deadlift + 2 Hang Power Cleans + 3 Front SquatsMetconMetcon (Time)In Teams of 2 [...]

Tuesday 02.04.2020

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsHandstand Push-ups (EMOM x 10 MIn)EMOM complete 10 HSPU *scale to a number that you can complete within the allotted timeMetconMetcon (AMRAP - Rounds and Reps)18 MIN AMRAP 10 Devils [...]

Monday 02.03.2020

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Rack Lunge (10-10-8-8-6-6)From The rack increasing weight every other set * score the set of 6MetconMetcon (Time)5 Rounds for Time 10 burpee Box Jumps 10 chest to bar pull-ups [...]

02.01.2020

CrossFit Wynwood - CrossFitView Public WhiteboardAccessoryWarm-up (No Measure)Tabata x 12 4 X Hollow rocks 4 X planks 4 X V upsMetconIn teams of 2 (Time)In Teams of 2 Divide as you like 100 Cal Row [...]

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