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WOD tuesday

400m run

 

25 Tire Flips

Metcon

Air Force    RX  95/65

20 Thrusters

20 Sumo dead lift high pulls

20 Push Jerks

20 Over head squats

20 Front squats

4 Burpees at the top of each min till reps are done

http://ironinstinctcrossfit.com/17333-2/

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STRENGTH

30 PUSH PRESS FOR TIME

95/65

METCON

15 MIN EMOM

10 BOX JUMPS

EVEN MIN

20 BFSU

ODD MIN

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Strength: Find 1 rep max Power Snatch

Chipper: For time-

50 Toes to Bar

40 Burpees

30 Thrusters 95/65#

20 Dips

10 Hand Stand Push ups

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SWOD: Take 20 min to test 1RM Shoulder Press

WOD: 15 min AMRAP:

15 HR Push ups

15 Box Jumps

15 Pull ups

15 Wall Balls

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Happy Monday Everyone!

It’s been a crazy last few weeks with holiday after holiday, so should be a great week to get back at it, or get after it after being gone for a long time. Many of you know that last week was our de-load week to prep us for this week and finding our 1 rep maxes. Each day will be the same lift as we have been doing in previous weeks. Going for a new 1 rep max is a lot of work…so make sure you warm up properly, have a proper spotter if you need one, and know how to properly bail out of a lift. Our trainers will all make sure this is gone over in class as well. We take 1 rep maxes seriously, and if we see form going to the crap shoot, we’ll tell you and make sure you don’t hurt yourself! Super excited to see some new PR’s after this last strength program!!

We’re also going to start doing some past CrossFit Open workouts for our Benchmark Mondays, to get us ready for the CF Open season that is starting in the end of February! Time to reacquaint ourselves with the brutality of these bad boys so you guys can all do the best possible in the Open!

 

Strength:

Take 10-15 minutes to find Back Squat 1RM

 

Open WOD: 14.1

10 minute AMRAP:

30 Double Unders

15 Power Snatch (75/55)