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Tuesday 31st March 2015

3/31/2015

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Warm-up: BB only
4 slow Shrugs
4 Hang Cleans
4 Front Squats
4 push/split Jerks
-repeat 3x, then
1x20 tuck-jump

STRENGTH
C & J -build 1RM


WOD: 3RFT
Row 500mtrs
Run 1k

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Monday 30th March 2015

3/30/2015

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Tech: Power Snatch: 5x7 (touch & go)

WOD: 16min AMRAP (4 rounds; 1min each)
SDHP (2/3 b'wgt) > Box-J > Bench-Press (3/4 b'wgt) > BF Burpees


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Sunday 29th March 2015

3/29/2015

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Warm-up: 1min Squat-hold then; 
20 plate Sq & P > 10 strict TTB > 30 Burpee > 10 strict Pull-up > 20 plate Sq & P > 20 K-E > 30 Burpee > 20 Pull-up


WOD 1: In Pairs (alternating person working)
For time: 10-8-6-4-2-4-6-8-10: KBS > Push-up > OHL

Gym WOD: 15min AMRAP
2min MU > 2min DU > 1min Air-Squats > 2min ATW > 2min DU > 1min Air-Sq > 2min TTB > 2min DU > 1min Air Sq
scale for MU= 1min ring-Dips > 1min strict Pull-up


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Friday 27th March 2015

3/28/2015

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Warm-up: 25 Air-Squats > 25 Wall-Ball > couch stretch
5mtr M'-Bars > 15 Front-Squat (BB only) > couch stretch
25 Wall-Ball > 5mtr M'-Bars (1 Pull-Up every rung)

WOD: "FRAN"  (refer 5.2.15)
21-15-9 for time: Thrusters (31/43kg) > Pull-Ups

Strength: Strict Shoulder-Press: 3-3-3-3-3

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Thursday 26th March 2015

3/26/2015

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Warm-up: 10 Burpees > 10 RR > 10 Box J > 10 DUs > 10 Burpees > 10 RR > 10 Box J > 20 DUs
> 10 Burpees > 10 RR > 10 Box J > 30 DUs >
10 Burpees > 10 RR > 10 Box J > 40 DUs
WOD: EMOM
AFAP: 1 Deadlift > 25 DUs > 2 Deadlift > 25 DUs > 3 Deadlift > 25 DUs > 4 Deadlift > 25 DUs > 5 Deadlift > 25 DUs > 6 Deadlift > 25 DUs >7 Deadlift > 25 DUs >8 Deadlift > 25 DUs > 9 Deadlift > 25 DUs > 10 Deadlift > 25 DUs >...etc

rx: 70/100kg
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Wednesday 25th March 2015

3/25/2015

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Warm-up: two rounds of: Samsun stretch > 10 TTR > 5 strict Ring Pull-ups > 10 air Squats > 5 STC
Tech: Circle-ups + max time L-sit on rings
WOD: 18min AMRAP
10 Ring Dips > 15 TTB > 20 Sit-ups > 30 Pistiols

-alternating legs on pistols

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Tuesday 24th March 2015

3/24/2015

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Warm-up: 10 R KBS > 10 A KBS > 10 Goblet Squats > 10 handR Beat-swing
10 R KBS > 10 A KBS > 10 Goblet Squats > 10 hand-release Beat-swings
10 R KBS > 10 A KBS > 10 Goblet Squats > 1-arm Hang: 10sec per side
Moblise Hips/Hammies

Tech: Hang Squat-Snatch: 3x5

WOD: "NANCY"

5RFT: 400mtr Run > 15 OHS (31/43kg)

(re back:27.12.14)

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Monday 23rd March 2015

3/23/2015

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Warm-up: 10 slow low Push-ups > 10 Bench-jumps > 10 DB Push-up Row > 10 Jump-over Burpees
> 20 DB Push-up Row (up weight) > 20 Bench Jump-overs
Strength: DB Chest Press: 6-6-6-6-6
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WOD: Workout "15.4"
Complete as many reps as possible in 8 minutes of:
RX
3 handstand push-ups > 3 cleans
6 handstand push-ups > 3 cleans
9 handstand push-ups > 3 cleans
12 handstand push-ups > 6 cleans
15 handstand push-ups > 6 cleans
18 handstand push-ups > 6 cleans
21 handstand push-ups > 9 cleans

 ...etc: add 3 reps to HSPU each round, and 3 reps to the clean every 3 rounds
84/56 kg

SCALED
10 Push-Press > 10 Cleans
PP: 43/29kg
Clean: 52/34kg


Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching.
From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed
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Sunday 22nd March 2015

3/22/2015

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Friday 20th March 2015

3/20/2015

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Warm-up: 3x: 150mtr Run > 10 shoulder dislocaters > 5 OHS > 5 HSPU
Strength: 3RM Snatch
WOD: "DIANE"
21-15-9 for time: Deadlift > HSPU
rx weight: 102/70kg
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    Linda Begg
    CrossFit Pukekohe
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