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September 29, 2019

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The CrossFit games Team Series begins.

September 17, 2017

Monday 

3 push presses, 2push jerks=5x5

Weighted good mornings 5x3

 

B) 10min amrap (team of 2)

Wod 3 of the festivus games. 

 

60 burpees over rower (meanwhile partner does singles jump rope turns, if/when partner stops they must switch). 1st score is their time done with burpees....... then.....

Max cal row (while partner does...)

Max wall balls 20/14. Score is total reps, and partners may switch at any time while clock is running. 

 

Tuesday 

Prep, mobilize, work up to weight and drill skill for wod. 

 

B)4 min amrap of....

6 Hang power cleans 135/95

6 HR push ups 

 

2 min rest/recovery/prep.......then

8min amrap of....

6 ground to over head 115/75

6 pull ups

30 double unders (100 singles)

 

2 min rest/prep then....

12 minute amrap of 

400m run

21 deadlifts 185/125

 

Wednesday 

Front squat 5-5-3-3-3-1-1-1-1-1

 

John Cacho's bday wod. Team of 2 one works at a time. 

86 double unders (200 singles) buy in then....

31-20-9 of

Hand stand push ups

Back squats 95/65

Shoulder to over head

Partner med ball sit ups 20/14 (both do simultaneous sit-ups facing each other and pass the ball back/forth. 

 

Thursday 

Snatch balance 5x2

 

B)individual version of wod 1 of the crossfit games team series. 

21-15-9 

Burpees

Over head squats 95/65

Pull ups

 

Friday. 

Deadlift 

4x3

 

B)individual version of wod 2 of crossfit games team series.

 

100 double unders (300 singles)

25 toes to bar 

25 deadlifts 225/155

50 box jump overs. 24/20

 

Saturday 

Max out Saturday. 

 

B)team of 2 crossfit games team series wods 3&4

1 person works and one rests. 

 

5min max cal row

5min max push presses 95/65

2 min rest recovery

10 minutes to find 1RM Hang Clean. 

 

 

 

 

 

 

 

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