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Tag Archives: super set

23/10/2017 – Steel City CrossFit WOD

Lift

6 x 6 DB Seated Press
Super setted with
6 x 6 Diamond Push Ups

WOD

12 min. AMRAP
50 Double Unders
40 Wallballs 20/14
30 Box Jumps 24/20
20 Toes to Bar
10 Bar facing Burpees
10 Chest to Bar Pullups
10 Cleans 135/95

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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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04/04/2017 – Steel City CrossFit WOD

Lift

Strict Press 3 sets of 5 @ 65%, 75%, 85%
Lateral Raise 3 x 12
Super Set
Rear Delt Fly 3 x 12
*60s Rest*

WOD

3 Rounds for Time:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups

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