WOD

7
Jan

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 30 Step-ups (50/35 lb.) 15 Alt. Turkish Get-ups 25/20 Cal. Assault Bike 3 rounds FIT: Metcon (Time)...
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6
Jan

Wednesday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 30-35-40-45-50 Double-unders Single-Arm DB OH Squats (half reps each side) (40/25 lb.) *In between each round, perform...
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6
Jan

Thursday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Reps) 30 sec. Hang Squat Cleans (155/115 lb.) 1 min. Rest 10 rounds FIT: Metcon (AMRAP...
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6
Jan

Friday

Silver Creek Crossfit – CrossFit ALL: Bench Press (5×5) ALL: Bent Over Row (5×5)
6
Jan

Tuesday

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Rounds and Reps) Max Set Power Snatches @ 75 % 1RM 10 HSPU 20 Hip Extensions...
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5
Jan

Saturday

Silver Creek Crossfit – Sports Performance Power Clean (4×3) Power Clean (4×3)
4
Jan

Friday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 100-m 1-arm KB OH Carry (R) 9 1-arm KB Split Squats (R) 3 Rope Climbs 100-m 1-arm...
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