1.9.19 WOD
January 8, 2019
Brownsburg, fitness, Avon
1.11.19 WOD
January 10, 2019

1.10.19 WOD

Indianapolis, Hendricks County

weightlifting, gymnastics, skill workThe CrossFit Games Open is coming. Now is the perfect time to work with a coach to prepare! Email us to get started.

 

CrossFit WOD

Paused front squat: 5 x 2 @85%. Every 90s.

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”Open WOD 13.4”
AMRAP 7:00 of ascending reps:
3 Clean + jerk (135/95)
3 T2B
6 Clean + jerk
6 T2B
*Score = Total reps

L3: 115/75
L2: 96/65, knee lifts
L1: 75/55, Abmat sit-ups
*Beginner: Sub DB thrusters for clean +jerks

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Extra Credit
Banded pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance


Burn WOD

20:00 AMRAP w/ a partner:
50 Sandbag back squats (80/40)
10 Burpee ball slams (50/35)
50 Sandbag front squats
10 Burpee ball slams (50/35)
50 Sandbag thrusters
10 Burpee ball slams (50/35)

—–

Tabata 8x:20/:10
Flutter kicks

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