Crossfit Whitehorse | WOD
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WOD

15 Jul Friday 7/20/18

CrossFit White Horse - CrossFitStrengthMetcon (Time)21-18-15-12 Bench Press 165/95 HSPUWODMetcon (Time)21 Overhead Squats 95/65 200 M Run 21 Thrusters 95/65 200 M Run 15 OHS 95/65 200 M Run 15 Thrusters 95/65 200 M Run 9 OHS 95/65 200 M Run 9 Thrusters 95/65 200 M Run...

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15 Jul Monday 7/17/18

CrossFit White Horse - CrossFitGymnasticsMetcon (Time)30 Bar MU For Time Scale 1 Band or Jumping Bar MU Scale 2 30 Chest to Bar Pull-Ups followed by 30 narrow push-ups **12 Min Cap**Conditioning12 Min EMOM 8 Burpees (Even) 8 Box Jumps 24/20 (Odd)WODMetcon (Time)21-15-9 BackSquats (Bodyweight) Strict HSPU RX+ 21-15-9 Back Squats 315/225 Strict HSPU...

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15 Jul Tuesday 7/17/18

CrossFit White Horse - CrossFitStrength5 Giant Sets 8 Unbroken Bench Press 8 Unbroken Hang Power Cleans **Build to a Heavy Set on Both** ** Rest 2 Min between Sets ** then 3 Giant Sets 10 DB Push Press 15 AB Mat Sit-Ups Max Effort Close Grip Push-Ups 20 GHD SU **Rest 2 Min Between Sets**Bench...

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15 Jul Wednesday

CrossFit White Horse - CrossFitStrength7 Min EMOM 1 Snatch Pull 1 High Snatch High Pull 2 Hang Power Snatches Rest 3 Min 9 Min EMOM 1 Snatch Pull 1 Low Hang Power Snatch **focus on technique and you can build during EMOM**WODMetcon (Time)200 Double Unders 1500 M Row 100 WBS 20/14 50 Air Squats...

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15 Jul Thursday

CrossFit White Horse - CrossFitStrength12 Min EMOM Min 1: 3 Squat Cleans @ 70% Min 2: 2 Squat Cleans @ 75% Min 3: 1 Squat Clean @ 80-86% Min 4 REST Complete same sequence two more times!Squat Clean (3 Reps @ 70%)Squat Clean (2 Reps @ 75%)Squat Clean (1...

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08 Jul Monday

CrossFit White Horse - CrossFitConditioning12 Min EMOM Min 1-3 20/14 Calorie Row Min 4 Rest Min 5-8 15/11 Calorie Row Min 9 Rest Min 10-12 10/8 Calorie RowWODVANDAMNE (AMRAP - Reps)20 Minute Amrap 30 Snatches 135/95 10 Ring MU 30 Clean and Jerk 135/95 10 Ring MU 30 Thrusters 135/95...

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08 Jul Tuesday 7/10/18

CrossFit White Horse - CrossFitStrengthFront Squat (Build to a 1 Rep Max)Handstand Push-ups (Max Strict HSPU Set)Double-Unders (2 Minute DU Drill )CoreTabata Hollow Rocks 8 Rds of :20 ON and :10 offWODMetcon (AMRAP - Reps)5 Rds 1 Minute of Front Rack Dumbbell Step Back Lunges 2...

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08 Jul Wednesday 7/11/18

CrossFit White Horse - CrossFitStrength14 Min EMOM 10 Thrustes EVEN 95/65 10 WBS ODDWODMetcon (Time)For Time 2-4-6-8-10-12-14-16 ALT DB Snatches 50/35 100 M Sprint Carrying WB 20/14...

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08 Jul Thursday 7/12/18

CrossFit White Horse - CrossFitStrengthOverhead Squat (Build to a Heavy 1RM )Back Squat (12 Min EMOM 3 Rds Min 1 6 Back Squats @ 65%)Back Squat (12 Min EMOM 3 Rds Min 2 4 Back Squats @ 70%)Back Squat (12 Min EMOM 3...

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08 Jul Friday

CrossFit White Horse - CrossFitStrengthBench Press (Find 1 RM)Core3 Rds 30 Sit Ups 30 Crunches 30 Feet to SkyWODDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq...

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