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Tag Archives: squats

27/12/2017 – Steel City CrossFit WOD

Lift

Squat 3 x 10

WOD

Fight Gone Bad
3 Rounds for Reps:
1 min. Wall Balls (20/14)
1 min. SDHP
1 min. Box Jumps (20/16)
1 min. Push Press (75/55)
1 min. Row for cal.
1 min. Rest

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25/11/2017 – Steel City CrossFit WOD

WOD

Hockey Circuit
3 min. To Complete Each Round
50 Squats                  50 Squats
10 ea Lunges (alt)     10 Crossover Lunges
10 Burpees               10 ea Split Jumps
2 foot side hops        10 Rocket Jumps
50 Heiden Squats      50 Heiden Squats
10 Lateral Bounds     10 ea 1 Leg Deadlifts
30 sec. Squat Hold    60 sec. Squat Hold
5 Tuck Jumps            5 Tuck Jumps

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22/11/2017 – Steel City CrossFit WOD

Lift

Row Sprint Intervals
Squat  5 reps @ 75%, 3 @ 85%, 1+@95%

WOD

3 Rounds for time:
12 Deadlifts at BW
21 Box Jumps 20?/16”

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