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 In WOD

CrossFit Crescent – CrossFit

 

Fitness WoD

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1 RM Deadlift Max Week:

Take time to find it after the WoD if you haven’t already.

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Metcon (Time)

3 Rounds for Time

400m Run

21 Pull-ups

12 Push Press 95# / 65#

Strength

The following may all be done as a super set. Do one set of each exercise one after the other, rest, and then repeat 2 more times.

Lateral Arm Raises (3 x 10)

Grab some plates, the weight doesn’t need to be heavy. Stand with the weights at your sides, raise them laterally at the same time until they are level with your shoulders or higher. Return the weight to your side slowly. This is one rep.

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Forward Arm Raises (3 x 10)

Similar to the lateral raises except bring the weight out in front of you, try to bring the weight to eye level. Return them slowly back down to your sides. Try to keep arms straight at all times, weight doesn’t need to be too heavy.

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Single Arm Dumbell Press (3 x 10 / arm)

Strict shoulder press, do ten reps with one arm, then switch arms. Use kettlebells in place of dumbbells, or small plates if need be.

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Sport WoD

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1 RM Deadlift Max Week:

Take time to find it after the WoD if you haven’t already.

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Metcon (Time)

3 Rounds for Time

400m Run

21 Chest-to-Bar

12 HSPU

Strength

Go as heavy as is comfortably possible on the following exercises. When you finish, if you still have energy and time, you can do the the Fitness WoD Strength portion in addition to this one.

Snatch Pull (4 x 5 : From Hang, Snatch Last Rep)

For quality, don’t just shrug out the reps, pull hard and high. Snatch the last rep from hang. All pulls are from hang position.

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Push Press from behind the head (4 x 5)

For quality, try to go heavy, but don’t sacrifice safety. Make sure to receive the weight back to your shoulders by absorbing the weight with your legs.

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