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06/07/2017

CrossFit ASG – CrossFit


WOD


Catch up

Amanda (Time)


9-7-5 Muscle-ups Snatch, 135#/95#

WOD

Metcon (AMRAP – Reps)


10 Min AMRAP
60 Wall Ball 20/14
40 TTB
20 KBS 24/16

Movement

Metcon (No Measure)


TABATA

Hollow Hold
Arch Hold

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04/07/2017

CrossFit ASG – CrossFit


Warm-up

Row 4: Warm-up (No Measure)


IN PARTNERS
Row 400m + inch worms

3 rounds
10 Med Ball Cleans
5 HR burpees
20 mountain climbers

Strength


0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00

Shoulder Press (5×2 @85% of 1rm)

Shoulder Press (2×5 @70% of 1rm)

WOD

Metcon (Time)


For Time (CAP 7min)
30/25 Cal Row
30 DB Hang Squat Cleans 22.5/15kg
30 Burpees over rower

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03/07/2017

CrossFit ASG – CrossFit


Warm-up

Warm-up (No Measure)


Run 400m

Grab a PVC Pipe and Barbell for the Warm up

WOD

Amanda (Time)


9-7-5 Muscle-ups Snatch, 135#/95#
Rx
Snatch 60/42.5
and MU on Rings or Bar

Suggested Scale
Snatch 42.5/30
Burpee Strict Pull-up

Movement

Metcon (Weight)


Tabata Weighted Plank

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01/07/2017

CrossFit ASG – CrossFit


Warm-up

Warm-up (No Measure)


400m run

3 Rounds
12 lunges
10 squats
12 mountain climbers

Strength

Front Rack Box Step ups


6×6 @ 60% of 1RM front squat
0:00, 3:00, 6:00, 9:00, 12:00

WOD

Metcon (AMRAP – Rounds and Reps)


20min AMRAP

Rx+
400m run
10 front squats 75/45
20 TTB

Rx
400m run
10 front squats 55/30
20 Russian KBS 24/16
30 Sit ups

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Saturday: 08:00 - 11:00

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Russell Road,
Southport
PR9 7SA

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Phone: 07926 998365

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