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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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WEDNESDAY 10/17

October 17, 2012 By CFSI Leave a Comment

BASICS

Walking lunge 100 ft. (2 lengths of turf from wall to wall)

21 Pull-ups

21 Sit-ups (hollow body sit ups or abmat sit ups for those new to Basics)

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

 

CROSSFIT

STRENGTH

1. Back Squat 5-5-5-5-5 (last set should be a heavy 5 rep max)

2. Back Squat 1-1-1-1-1

Use the same weight for each back squat, the weight should be 110% of what you used for your 5RM

WOD 1

15-12-9

Unbroken Clean and Jerk

I want you to use the most weight as possible but with the goal to do the each set unbroken. This WOD is NOT FOR TIME. Rest as much as needed between sets.

Rest a couple minutes then,

WOD 2

6min AMRAP:

Thrusters (95/63)

 

Filed Under: October 2012

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