45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Friday WOD

20 rep back squat 95/65 20 rep back squat 135/95 20 rep max weight back squat rest then “death by burpees and thrusters” min 1 – 1 burpee 1 thruster 95/65 min 2 – 2 burpees 2 thrusters ect>>>> Go as far as you can adding 1 of each every min.
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Thursday WOD

8 – 6 -4 – 2 unbroken reps of the following complex 1 power clean + 2 jerks start with a light weight and move up as the reps go down rest then amrap in 9 min 7 strict handstand push ups 2o goblet squats 24k/16 40 double unders
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WEDNESDAY WOD

3 rounds for time of: 500m row 21 burpees 12 thrusters 95/65
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Tuesday WOD

4 x 10 deadlift (work up) rest then amrap in 13 min of: 30 kettle swings sled push (down and back x2) 175/135 30 HR push ups
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Monday WOD

4 x 2 snatch from the high hang 4 x 2 snatch from below the knee (deadlift bar then lower the bar to below the knee) rest then “Amanda” 9 – 7 – 5 reps, for time of: Muscle-ups 135/95 pound Squat snatch Scale weight as you see fit: Bar muscle ups can be...
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Saturday WOD

move through the following sequence at walking pace 4 min each side of the couch stretch 15 wall facing squats (squat therapy) 15 back or hip extensions 15 squats slow and controlled 135/95 15 GHD sit ups or 30 sit ups 4 min squat test (stay in a squat for 4 min) rest then 4 x 10...
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Friday WOD

Amrap in 35 min with one bar: 400 m run 15 deadlfts 205/135 5 hang power cleans  scales are set with varied reps for appropriate weights as follows: 20 DL 185/125 10 HPC or 25 DL 155/105 15 HPC or 30 DL 135/95 20 HPC or 40 DL 95/65 25 HPC
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Thursday WOD

4 x 2 snatch balance (light weight work on form and speed under the bar) 4 x 2 pause snatch (below knee and above knee) you may drop the bar rest then amrap in 10 min 150m run 25 double unders 25 kettle swings  
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Wednesday WOD

5 x 9 strict pull ups rest then 3 rounds for time of 20 HR push ups 10 squat cleans 155/105 20 box jumps 24″/20
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Tuesday WOD

4 x 10 unbroken push press (climbing) rest then complete for time: 50 double unders 40 toes to bar 40 cal row 30 toes to bar 30 cal row
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