WOD

3
Oct

Friday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 20 Deadlifts (275/185 lb.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead...
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2
Oct

Thursday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Rounds and Reps) 25 HSPU In what is left of 3 min., perform KB Walking Lunges...
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1
Oct

Wednesday

Silver Creek Crossfit – CrossFit ALL: Power Snatch (5 rep) ALL: Power Snatch (3 rep) ALL: Power Snatch (1 rep) RX: Metcon (AMRAP – Rounds...
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30
Sep

Tuesday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Reps) 30 sec. Air Squats 30 sec. Squat Hold 30 sec. Rest 3 rounds 30 sec....
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29
Sep

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 40 DB Squat Cleans (50/35 lb.) 40 DB Shoulder-to-Overhead 400-m Run FIT: Metcon (Time) 30 DB Front...
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24
Sep

Wednesday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Rounds and Reps) 6 Hang Squat Snatches (115/75 lb.) 7 Hang Squat Cleans 8 Split Jerks...
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23
Sep

Tuesday

Silver Creek Crossfit – CrossFit RX: Weighted Pull-ups (1×1) RX: Metcon (Time) 9-15-18 Weighted Pull-ups (25/15 lb.) Calorie Row FIT: Weighted Pull-ups (1×1) FIT: Metcon...
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