CROSSFIT FENWAY BLOG

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MARCH 22nd, 2017 – Conditioning

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Warm-Up
“ROWLING” *
after each row = 5 air squats + 5 ring rows *burpee penalty over under – 100

Strength
Deadlift – week 12- DELOAD – LAST WEEK!
50%x5
60×5
70%x max reps
Add 10# to 90%

WOD
LADDER STYLE
AMRAP 8
2,4,6,8 Front Squats (115/75)
30 doubles
2,3,4,5,6..Muscleups or c2b pullups

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MARCH 21st, 2017 – Conditioning

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Warm-Up
EMOM x 12
1 = :40 row
2 = 5 strict press + 5 push press (change to push jerk + split jerk)
3 = 5 hang power cleans + :20 hollow body hold

Strength
Build to a perfect but heavy
1 strict press + 1 push press + 1 push jerks + 3 split jerks

WOD
For time
3 rounds for time
10 Power Cleans
10 STOH
For time and you choose the load – Must be in sets of 5

 

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MARCH 20th, 2017 – Conditioning

 

*Come out and celebrate the end of the open with all of us!! Even if you didn’t sign up for the open, come out and rock out with us and have some fun!!!!!

Where – Tilted Kilt
When – 5:00PM – 8:00PM Saturday, March 25th 2017.
Price – $35 all you can drink, beer, wine, Well Liquor.
Why – Because our gym is awesome, and our athletes are awesome!!!!

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Warm-Up
3 rounds
50 singles
10 air squats
10 Light KB swings
10 lunges
5 strict knee ups
5 Kipping knee ups

Strength
3 Sets
10 Back Squats – Building (30×1)
3-5 weighted ring dips (AHAP) (no dip = 3-5 weighted pushups)
– rest 3 min –

WOD
AMRAP 15
21-15-9
KB Swing
Air Squat
T2B
Box Jump over

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March 15th, 2017 – Conditioning

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Warm-Up
2 min singles
rest :30
1 min doubles
10 light KB swings
10 Strict Knee ups
10 RDL
10 kipping Knee ups
10 Deadlifts

Strength
Deadlift – week 10
85%x5
90%x3
95% x 1
Add 10# to 90%

WOD
5 rounds for total time
10 KB swings
12 T2b
50 Doubles
*rest 1 min after each rd