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WOD

09/21/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 8 Half Kneeling Arnolds Press/Side 14 Plank Pull Through (7/7) Gymnastics Strict Dip/Hold (3×40(10+30)) 3 Sets: 8-10 Strict Dips...
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09/18/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 30s Banded Lat Stretch/Side 8 Bootstraps 10 Russian KB Swings Weightlifting Thruster (1×1) Take 15:00 minutes to establish a...
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09/15/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 30s Low Plank 30s Mini Band Wall Sit 5 Barbell Squat Hops Weightlifting Back Squat (1×2) Take 15-20 minutes...
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09/11/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 30s Reverse Plank 8 High Plank Toe Touch/Side 5 Broad Jump Weightlifting Push Jerk (1×2) 1×8 1×6 1×4 1×2...
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09/10/2020

CFT – CrossFit Warm-Up/Pre-Training 2 Sets For Quality: 16 Dead Bugs (8/8) 8 Single Leg Stand And Reach Deadlifts/Side-No Weight 10 Forward, Backward, Sideways L...
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09/09/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 10 Banded Good Mornings 10 Tuck Hang Shoulder Retractions 30s Pigeon Stretch/Side Metcon Metcon (Weight) 4 Sets: Max Strict...
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09/08/2020

CFT – CrossFit Warm-Up/Pre-Training 3 Sets: 30s Hollow Body Hold 12-15 Side Plank Leg Raise/Side 5 Barbell Squat Hops 3s Descent Weightlifting Tempo Back Squat...
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09/07/2020

CFT – CrossFit Warm-Up/Pre-Training Coaches Choice Metcon Metcon (AMRAP – Reps) Every 1:30 For 9:00 (6 Sets): 4 Devils Press 50/35 8 Burpees Max Calorie...
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