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dicembre: 2016
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WOD 02/12/16

ADVANCED A. Deadlift 4 sets x 5 reps @60% of 1RM B. 10′ AMRAP of: 10 Push Up 20 Air Squat 30 Double Unders ————— INTERMEDIATE A. Deadlift 4 sets…

WOD 01/12/16

ADVANCED A1. Squat Clean In 7′ find 1RM 2′ rest A2. 7′ EMOM of 1 Squat Clean @90% of A1 B. For Time 1000m Row rest 1:1 750m Row rest…

WOD 30/11/16

ADVANCED A. Push Press 4 sets x 5 reps @60% of 1RM B. For Time 40 Toes to Bar 30 Push Press @40/30 kg 20 Toes to Bar 10 Push…

WOD 29/11/16

ADVANCED A. Weighted Pull Up 10′ to Find 1RM B. 5 Round of 40 DU 20 Box Jump 10 Chest to Bar 1′ Rest each round ————— INTERMEDIATE A. Weighted…

WOD 28/11/16

ADVANCED A. Back Squat 4 sets x 5 reps @60% of 1RM B. For Time 21-15-9-15-21 Hang Power Clean @60/45 kg Lateral Burpees ————— INTERMEDIATE A. Back Squat 4 sets…

WOD 26/11/16

In team of 3, For Time 100 Deadlift 80 Pull Up 60 HSPU One work. One perform hang hold. The third HS Hold. At every change, rotate station

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CrossFit Journal: The Performance-Based Lifestyle Resource