Crossfit Whitehorse | WOD
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WOD

20 May Monday 5/21/18

CrossFit White Horse - CrossFitStrengthEvery 1:30 for 7 sets (10:30) 1 Snatch Pull 1 Hang Snatch Pull 2 Power Snatches 2 OHS **work on technique** **don't go over 50% of 1RM** 9 Minute EMOM Min 0-1 2 Squat Snatches 60% Min 1-2 2 Squat Snatches 65% Min 2-3 2 Squat Snatches...

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20 May Tuesday 5/22/18

CrossFit White Horse - CrossFitConditioningMetcon (Time)5 Rounds on the 4:00 30 Air-Squats 20/14 Cal Row 10 Lateral Burpees Over Rower **Score is slowest round**Core3 Rounds Max L Sit 20 Hip ExtensionsWODDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups...

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19 May Saturday 5/19/18

CrossFit White Horse - CrossFitWODScooter (AMRAP - Rounds and Reps)30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click...

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07 May Tuesday 5-8-18

CrossFit White Horse - CrossFitGymnasticsMetcon (AMRAP - Reps)3 Min Amrap 2 Strict HSPU+3 Kipping HSPU Rest 1 Min 3 Min Amrap 1 Strict HSPU+4 Kipping HSPU **After each Rd come off the wall** **If you drop off the wall during the round restart that round and do not count those reps...

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07 May Wednesday 5/9/18

CrossFit White Horse - CrossFitStrengthDeadlift (1X9)Deadlift (1X7)Deadlift (1X5)Deadlift (1X3)WODMetcon (AMRAP - Reps)5 Min Amrap Buy In 100 DU 12 Power Cleans 115/80 4 Burpee Box Jumps 24/20 **Rest 5 Min 5 Min Amrap Buy In 100 DU 8 Power Cleans 135/95 4 Burpee Box Jumps 24/20 **Rest 5 Min 5 Min Amrap Buy In 100 DU 4...

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07 May Thursday 5/10/18

CrossFit White Horse - CrossFitStrengthFront Squat (3 @ 82%)Front Squat (1 @ 90%)Front Squat (3@82%)Front Squat (1@92%)Front Squat (3@82%)Front Squat (1@94%)Core50-40-30-20-10 AB Mat Sit-Ups Hip ExtensionsWODMetcon (AMRAP - Rounds and Reps)20 Min Amrap 200 M Run 20/14 Cal Row 2 Rds 4 Bar MU 8 HSPU 16 Air Squats ** 1 Full Round...

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07 May Friday 5/11/18

CrossFit White Horse - CrossFitStrengthPush Press (5X5 Push Press ** After each set do 20 GHD SU)Bench Press (5X5 After Each Set do 10 Pull-Ups)WODMetcon (Time)3 Rds 10 Power Cleans 165/115 10 Front Squats 165/115 10 Push Jerks 165/115...

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05 May Monday 5-7-18

CrossFit White Horse - CrossFitStrength9 Min Emom 1 Rep At 77 % Min 1 1 Rep At 80 % Min 2 1 Rep At 83% Min 3Squat Snatch (77 % Min 1 )Squat Snatch (80% Min 2 )Squat Snatch (83% Min 3 )StrengthBack Squat (10 @ 74%)Back...

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30 Apr Wednesday 5/2/18

CrossFit White Horse - CrossFitStrengthSquat Clean (Build up to a heavy squat clean )Conditioning : Metcon (Time)5 Rds ** score is slowest round of all 5** 30/21 Calorie RowWODMetcon (AMRAP - Reps)8 Minute Amrap 3 Hang Squat Cleans 95/65 3 Toes-To-Bar 6 Hang Squat Cleans 6 Toes-To-bar 9 9 12 12 and so on...

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30 Apr Thursday 5/3/18

CrossFit White Horse - CrossFitStrengthOverhead Squat (Build to a Heavy Double )Snatch Balance (Build to a heavy single )Core3 Rds 25 Sit-Ups Max L-SitWODMetcon (Time)For Time 50/35 Cal Row 27 Chest to Bar Pull-Ups 21 Power Snatches 135/95 15 Overhead Squats 135/95 9 Squat Snatches 135/95...

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