CrossFit Winston Salem

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CrossFit Winston Salem Thursday

Mobility coaches choices 15mins A Bad Thursday 4 rnds 1min each max reps thrusters 115,75 Boxjumps wallballs(2for1) 20,16 HSPU rest 1min(1rnd will last 5 min)post reps to comments

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Crossfit Winston Salem Thrusday

20 min AMRAP 5 Turkish get ups each arm ( you choose weight) 10 burpee box jump 100m

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CrossFit Winston Salem Wednesday

Deadlifts 5,5,5 5 rnds 400m 15 OHS 95,65 21 Box jumps

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Crossfit Winston Salem Friday

21-400m 15- 400m 9-400m Thrusters ( M 95, F 65) Box Jumps Swings  (M 70, F 53)

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CrossFit Winston Salem

5×5 squat cleans no dropping 12 mins amrap 10 box jump 10 swings 70,50 10 toes to bar

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CrossFit Winston Salem Wednesday

3 rounds: 10 Hang Power Snatch (135/95) 15 C2B pullups 20  Box Jumps

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CrossFit Winston Salem Monday

Front squats 15,15,15 wod for time 100-80-60-40-20-box jumps 50-40-30-20-10-pushups

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CrossFit Winston Salem Thursday

5 RFT: 3 Elevated HSPU – use parallettes or plates. 6 Box Jumps 12 OH Walking Lunge  (you choose weight) Then shoulder press 15,15,15

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CrossFit Winston Salem Monday

Fronts squats 15,15,15 3 rounds: 3 Hang Power Cleans (185/115) 6 Box Jumps 12 Toes2Bar 3 Front Squats (185/115)

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CrossFit Winston Salem Thursday

5 rounds of amrap 3 mins 3 thrusters 95,65 6 boxjumps 9 swings 53,35 rest 1 min between rounds

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