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Oly Complex 6-4

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Wolfe Den CrossFit, CrossFit 4802 - CrossFit StrengthView Public WhiteboardMetcon (Time)30 thursters 25kg 20 KB Swing 28kg 10 T2BWeightliftingSplit Jerk (Front Squat+Jerk -85%x(1+1)2, 90%x(1+1)x3 )Hang Snatch (Snatch-H/pull+H/Snatch75%x(1+1)x2,80%x(1+1)x3)Power Clean (80% x 2 x 2, 85% x 2 x 3 )Jump Squat (85%x2x2, 88%x2x3 )MetconMetcon (Time)3 Rounds 10 Press 50 10 Pull…

Oly Complex 6-3

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Wolfe Den CrossFit, CrossFit 4802 - CrossFit StrengthView Public WhiteboardMetcon (Time)60 Cal row 50 Plate sit-ups 25kg 60 Cal rowWeightliftingSnatch (80%x2x2, 85%x2x3 )High-Hang Clean (HH Clean+Clean 75% x (1+1) x 2, 80% x (1+1) x 3 )Halting Snatch Grip Deadlift (110%x3x2, 115%x3x3 of Snatch)Front Squat (83%x3, 88%x1, 83%x3, 91%x1,  83%x3,…

Oly Complex 6-2

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Wolfe Den CrossFit, CrossFit 4802 - CrossFit StrengthView Public WhiteboardMetcon (Time)2 Rounds 10 KB Overhead squats Left arm 10 KB Overhead squats right arm 10 strict T2B 10 Hand release push upsWeightliftingSnatch (Snatch Dlift+Snatch 70% x (1+1) x 2,75%x(1+1)x3)Power Clean (PClean + Push Jerk - 80%x(1+1)x2,85%x(1+1)x3)Overhead Squat (90%x1x5 )Snatch Push…

25/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public Whiteboard6 x 6 Plank (No Measure)6 Min AMRAP partners warm up with 2 stations P1 6 sit-ups while P2 holds plank P1 sprint to P2 tag after 6 sit-upscoaches choice on movmentWeightliftingClean and Jerk (1 RM)15 minMetconMetcon (AMRAP - Rounds and Reps)AMRAP…

Oly Complex 6-1

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Wolfe Den CrossFit, CrossFit 4802 - CrossFit StrengthView Public WhiteboardMetcon (Time)3 Rounds 10 Strict pull-ups 10 Strict HSPU 10 Over Head Squats 50% 1RMWeightliftingClean and Jerk (Clean &Jerk - 80%x(2+1)x2,85%x(2+1) x3)Snatch (HH Snatch+Snatch - 75% x (1+1) x 2, 80% x (1+1)x3 )Halting Clean Deadlift (110%x3x2, 115%x3x3 of Clean)Back Squat…

21/05/2015

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CrossFit 4802, Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upDynamic warm up (No Measure)20 seconds each Scorpions Reverse scorpions Spidermans Knee to opposite elbow plank Thruster 3 point lunges Single leg squat Superman Single leg hip bridge Power squat jumps200m run to start and finish warm upMetconMetcon (Time)600m Row 15 Power…