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SouthOrlandoCF

June 30th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Shoulder and Lats


Skill/Cardio: 12 min EMOM
A: Row
B: HSPU
C: 200m Run
D: Pistols


WOD: "DT"
5 Rds for Time
12 Deadlift
9 HAng Power Cleans
6 Push Jerks

*155/105

SouthOrlandoCF

June 29th, 2016

Row 500 and Run 400m
Crossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Chest and Quads


Strength: Wendler
Wk2/Day2
Bench Press or Push Press


WOD: 3 Rds for Time
20 Burpee box Jumps 20"
50 Sit Ups
100 Double Unders

SouthOrlandoCF

June 28th, 2016

Row 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Quads and Lats


Strength: 100 of each
Kb bent over row
Walking Lunges
KB Strict Press


WOD: 5 Rds for time
12 Wall Balls 20/14
7 C2B
5 TTB

SouthOrlandoCF

June 27th, 2016

Run 1000m
CrossFit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Glutes

Strength: Wendler Wk2/Day1
Back Squat


WOD: 15 Min AMRAP
200m Run
7 Power Cleans 135/95
15 Push Ups

SouthOrlandoCF

June 24th, 2016

Run 400m

Group Dynamic

Strength: Wendler Deadlift
Week 1/Day 3
5x 40%,50%,65%,75%
5+ x 85%

WOD:
400m Run
15 Hang Power Clean (135/95)
400m Run
15 Power Cleans (135/95)
400m Run
15 Power Clean and Jerk (135/95)

SouthOrlandoCF

June 23rd, 2016

Row 1000m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Chest and Shoulders


Strength: 10 min EMOM
A: 15 Good Mornings and 15 Bent over Rows
B: 16 Walking Lunges and 15 Push Ups


WOD: 17 Min AMRAP
Wall Balls 20/14
Suicide Run

SouthOrlandoCF

June 22nd, 2016

Row and Run 500m
Crossfit Warm Upx2


Dynamic Warm Up+Mobility
Mobility: Chest and Lats


Strength: Wendler Wk1/Day2
Bench Press or Push Press


WOD: 10 rounds for Time
3 HSPU
5 Burpees
8 Box Jumps

SouthOrlandoCF

June 21st, 2016

Row 500m and Run 400m
CrossFit Waarm Upx2


Dynamic Warm Up And Mobility
Mobility: Quads and Glutes


Skill/Cond: 12 min EMOM
Odd: 3 Deadlift and 3 MU
Even: 3 Push Press and 3 Burpee over the Bar


WOD: 12 min AMRAP
3-6-9-12....Climb the ladder
Snatch 155/105
Toe to Bar

SouthOrlandoCF

June 20th, 2016

Row 1000m
CRossfit Warm Upx2

Dynamic Warm Up+Mobility
Mobility: Hips and Quads


Strength: Back Squat
Wendler Wk1/Day1


WOD: 3 Rds for Time
100 Air Squats
100 Double Unders

SouthOrlandoCF

June 16th, 2016

Row 1000m
Crossfit Warm Upx2

Dynamic Warm Up+MObility
Mobility: T-Spine


Strength/Skill: 10 min EMOM
Snatch Grip Deadlift
Hang Power Snatch
Power Snatch
Overhead Squat



WOD: 13 min AMRAP
100m Walking Lunge
100m Run
20 Thrusters

*all movements will be done w/empty BB

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