WOD

06/16/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Front Squat (5×3 E2M)

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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06/15/2018

CrossFit Kindred – CrossFit

Warm-up

WOD

Metcon (Time)

As a team of 2…

1000m Row

50 Thruster

800m Row

50 Shoulder to OH

600m Row

50 power clean

300m Row

Rx 135/95

Intermediate 115/75

Fitness 95/65

*One athlete working at a time on barbell

* row split in half

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06/14/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Overhead Squat (5×3 E2M)

WOD

Metcon (Time)

30 Hang Power Snatch

10 Burpee over bar

60 Double unders

20 Hang Power Snatch

10 Burpee over bar

40 Double Under

10 Hang Power Snatch

10 Burpee over bar

20 Double Under

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06/09/2018

CrossFit Kindred – CrossFit

Warm-up

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

Row 15 Calories

12 Toes to bar

Rest 2 minutes

AMRAP in 10 minutes

40 Double unders

12 DB alt snatches (50/35)

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