CrossFit Journal: The Performance-Based Lifestyle Resource

04/05/17

4

Apr

2017

WARM-UP 3 Rounds 200m Run High Knees Butt Kicks 200m Row WOD 30 Minute AMRAP Teams of 2 800m Run 200m Farmers Carry (53/70) 1000m Row

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04/04/17

3

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Heels to Toes 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 10 BB Good Mornings 3 Rounds 5 BB Deadlifts 5 BB Overhead Squats 5 Burpees OVERHEAD SQUAT Overhead Squat 5×5 (building) WOD

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04/03/17

2

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 5 BB Front Squats 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid

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04/01/17

31

Mar

2017

WARM-UP CFDFB WARM-UP 3 Rounds 10 BB Thrusters 10 Kips (on the Rings for Rx) WOD 25 Minute AMRAP Teams of 2 400m Run 50 Thrusters (65/95) 10 Muscle-ups

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03/31/17

30

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 2 Rounds 5 BB Power Snatch from Power Position 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid Shin 10 Box Step Ups WOD

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03/30/17

29

Mar

2017

WARM-UP Down and Back High Knees Butt Kicks Leg Swings Toy Soldiers 2 Rounds 200m Run 10 BB Good Mornings 10 BB Deadlifts 10 Banded Good Mornings DEADLIFT 5×5 TnG @ 60-70% WOD 800m Run 10 Deadlifts (105/155, MRx 95/135) 600m Run 10 Deadlifts (125/185, MRx 105/155) 400m Run 10

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03/29/17

28

Mar

2017

WARM-UP Warm-up 3 Rounds 200m Row (200m Run) 30 Second Handstand Hold (Plank Hold) WOD 5 Rounds 3 Minutes On, 3 Minutes Rest 500m Row Max Effort HSPU (Push-ups) Score is total HSPU

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03/28/17

27

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Heels to Toes 10 Toe Touches Knee Circles 10 Air Squats 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid-Shin 50 Singles BACK SQUAT 3×10 @ 50-60% WOD 18 Minute Cap: 50

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03/27/17

26

Mar

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 2 Rounds 200m Run 10 Sit-ups 10 Ring Rows 10 Air Squats WOD For Time: 5 Toes to Bar 5 Chest to

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03/25/17

24

Mar

2017

WARM-UP CFDFB WARM-UP WOD Teams of 2 3 Rounds for Time 400m Farmers Carry (53/70) 100 Wall Balls (14/20) 400m Run 100 Dubs

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