CrossFit Winston Salem

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CrossFit Winston Salem Monday

Front Squats 5,5,5 21 Push Press/Push Jerk (135/95) 400m 21 Power Clean (135/95) 400m 21 Front Squat (135/95)

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CrossFit Winston Salem Friday

5 RFT: 5 Power Cleans 5 Front Squats 5 Push Jerks 5 Muscle ups 1 minute rest between rounds.185,135

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CrossFit Winston Salem Monday

DT 5rnds 12 Deadlifts 9 Hang power cleans 6 pushjerks M155,F105

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CrossFit Winston Salem Wednesday

On the min as long as possible squat clean 1 push jerks 2 power cleans 3 weight guys 185/135 ladies 135/95 Everyone should be in the 7-13 minute range for this WOD. If you chose a weight that was too…

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CrossFit Winston Salem Monday

6rnds squat clean +hang squat clean+push press squat clean+ hang squat clean+push jerk squat clean + hang squat clean + split jerk (dont let go of bar during round increase weight each round if possible ) not for time

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CrossFit WinstonSalem Thursday

Skill/Mobility (Coaches Choice)  10 min Amrap 15 Burpees 3 Push Jerks (155,105)

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