CrossFit Winston Salem

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CrossFit Winston Salem Tuesday

Shoulder press 5,5,5 12min amrap 15 hang power cleans 135,95 9 pushpress 135,95 6 burpees

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Tuesday

Shoulder Press 5,5,5 WOD 50 pullups 75 Double Unders 50 Wallballs 75 Double Unders 50 Burpees 75 Double Unders

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CrossFit Winston Salem Thursday

Shoulder Press 5×5 Then 3/1, 5/1, 7/1, 9/1, 7/1, 5/1, 3/1 Front Squat (165/115) 100m Sprint

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CrossFit Winston Salem Wednesday

Shoulder Press 10,10,10 for time 1 mile 15 HSPU 200m walking lunges 15 HSPU 1 mile

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CrossFit Winston Salem Thursday

Shoulder Press 15,15,15 Wod HPC 2 reps OTM for 7 mins PC 2 reps OTM for 7 mins SC 2 reps OTM for 7 mins 21mins total you choose the weight try to stay the same the whole time

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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 Wednesday

Shoulder press 15,15,15 7rnds for time on the 3 min mark 400m 12 toes to bar

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CrossFit Winston Salem Wednesday

Shoulder Press 15,15,15 10rnds for time 12 burpees 12 pullups

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CrossFit Winston Salem Thursday

CFWS total Front squat max weight Shoulder press max weight Deadlift max weight

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CrossFit Winston Salem Monday

Here we go what you all wanted Total Back squat  1rep Shoulder press 1rep Deadlift 1rep

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