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CrossFit OPEN is coming. Read more from Facebook group “CrossFit 40100 members”.

Monday

5 sets of:
3 front squat (65-70% of 1RM)
6 back squat
Rest 1:30 between sets

Metcon:
8min with increasing reps (2+2+2, 4+4+4..)
Wall ball
KBS 24/16
Burpee

Tuesday

EMOM 10:
1: x strict pull up
2: x strict push up

Metcon:
3 rounds for time
21 hang power clean 40/30
15 pull up
9 thruster 40/30

Wednesday

4 sets of:
8 x floor press
8 x bent over row
Rest 1:00 between sets

Metcon:
For time
10 press
10 T2B
20 push press
20 T2B
30 push jerk
30 T2B
(75-80% of press 1RM)

Thursday

WOD (S): “Fat Amy 2.0”
100 DU
50 squat 10/5
10 burpee
40 sit up
10 burpee
30 jumping lunge
10 burpee
20 KBS 24/16
10 devils press 20/15
20 KBS 24/16
10 burpee
30 jumping lunge
10 burpee
40 sit up
10 burpee
50 squat 10/5
100 DU

Olympic: Clean & Jerk

Friday

OPEN 19.1

More info about OPEN WOD’s from Facebook member group.

Saturday

Team WOD 11:00, Gymnastics 12:00, CF Masters 14:00.

 

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