CrossFit Winston Salem

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CrossFit Winston Salem Monday

O-Lift Max Day Snatch one rep max(take about 20-30mins) Clean an Jerk one rep max(take about 20-30mins) Post your total weight to comments

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CrossFit Winston Salem Friday

1rep Snatch 1rep Clean an Jerk 1mile sprint 1 chance max pullups

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CrossFit Winston Salem Friday

Find your 3 rep max CJ (so no let go) Then  Nancy 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95, 65)

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CrossFit Winston Salem Wednesday

800m 3rnds 10 cj (135,95) 10 pullups c2b 10 burpees after 3rnds then another 800m

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CrossFit Winston Salem Tuesday

Power cleans 2,2,2 wod unbroken power cleans an jerk 15 unbroken power cleans an jerk  12 unbroken power cleans an jerk  9 no clock an change weight if needed

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CrossFit Winston Salem Thrusday

3 Rounds For Time: 10 Clean and Jerks (135, 95) 400 Meter Run

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