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Tag Archives: AMRAP

20/04/2017 – Steel City CrossFit WOD

Lift

Deadlift 5 reps @ 75%, 3 @ 85%, 1+ @95%
Stiff Legged Deadlift
3 x 8
Single Leg RDL
3 x 8 *60s Rest*

WOD

AMRAP 7
3-6-9-12-15-18
Thrusters 95/65
30 Double Unders

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18/04/2017 – Steel City CrossFit WOD

Lift

Squat 5 reps @ 75%, 3 @ 85%, 1+ @95%
DB Step Ups 3 x 10ea
Super Set
BW Walking Lunges 2L
*90s Rest*

WOD

AMRAP 12
250m Row
15 Push ups

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13/04/2017 – Steel City CrossFit WOD

Thursday April 13, 2017

Lift

Weighted Pull Ups
3 x 3 (add weight)
Plate/DB Back Flys
3 x 15
BB Pendlay Row
3 x 10 *90s Rest*

WOD

8 MIN AMRAP
6  Thrusters (95/65)
12 Bar Facing Burpees

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