Crossfitindynorth’s Blog

1-1-1-1-1-1-1 Snatch

core work: 50 GHD-situps, 50 Hip ext

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“Tabata Intervals”

8 rounds of each exercise performing 20 seconds of work followed by 10 sec of rest

Pull-ups
Box Jumps, 24″/20″
Burpees
Double unders

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3-3-3-3-3 Back Squat

Rest 5 min

Complete as many rounds as possible in 12 min of:

6 Jumping back squats, 45#/33#
9 Push-ups
12 Knees-to-elbows

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There is a 10 am WOD today.

REST DAY

There is a 10 am Team WOD today!  Bring a friend and introduce them to World-Class Fitness.

5-5-5-5-5-5-5 Bench Press @ 80% 1RM

*rest 2 min between sets

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“Elizabeth”

21-15-9

135# Cleans
Ring dips

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7 x 2 Deadlift @ 70% of 1RM

* work for speed with 45 sec rest between sets

Rest 5 min

For time:

21-15-9
Chest-to-bar pull-ups
Sumo-deadlift high-pull, 95#/65#

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Bryn’s Deadlift/Burpee WOD from the 2010 CrossFit Games OH Sectional