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Workout of the Day

Wednesday 30th OCTOBER

30/10/2013

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WOD

Strength:
A) 12 minutes to establish a 3rm Split Jerk

B1) 10 BB alternating lunges (in front rack)
B2) 10 DB/KB floor press
- 3 sets

Conditioning:
(Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm
then;
3 rounds
15 hand release pushups
35 double unders
(Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm

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Tuesday 29th OCTOBER

29/10/2013

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WOD

Strrength:
12 minutes to establish a 3 position power snatch
(floor, hang, high hang)

Conditioning:
3 rounds for time
15 CTB pullup
12 DB snatch (right) @ 17.5/12.5kg
15 T2B
12 DB snatch (left) @ 17.5/12.5kg




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Monday 28th OCTOBER

28/10/2013

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WOD

Strength:
OHS -12 minutes to find heaviest triple (3RM)

Conditioning- for time:

20 DB/KB Squat cleans (17.5/12.5)
200m Farmers walk (17.5/12.5)
20 DB/KB Thrusters (17.5/12.5)
200m Farmers walk
20 KB/DB Squat cleans
200m Farmers walk
20 DB/KB Thrusters


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Friday 25th OCTOBER

25/10/2013

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WOD

Strength:
A1- Bulgarian Split Squat
A2- Floor BB Press
5 x 5

Conditioning:

On a 4 min timer x 3
400m run
21 KB Swings (24/16)
12 Pullups
Rest remainder


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Thursday 24th OCTOBER

24/10/2013

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WOD

Strength:
Press
5 x 5

Conditioning:
1 min HS hold (for seconds)
1 min box jumps (for reps)
1 min rest
x 4




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Wednesday 23rd OCTOBER

23/10/2013

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WOD

"The Chief"

5 x 3 Minute AMRAP's of:
3 power cleans @ 60/40kg
6 pushups
9 air squat
- 1 minute rest between rounds






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Tuesday 22nd OCTOBER

22/10/2013

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WOD

Strength:
Deadlift
5 x 5

Conditioning:
following a 3,6,9,12 etc. rep ladder in 8 minutes of
KB snatch (alternating) @ 24/16kg
Pullups
V - ups






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Monday 21st OCTOBER

21/10/2013

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WOD

Strength:
Back squat
5 x 5

Conditioning:
(buy in) 20 squat cleans @ 75/50kg
then; 3 rounds
20 wall balls @ 9/6kg
15 burpee to 6" target
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Saturday 19th OCTOBER

21/10/2013

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WOD

Part 1
Partner "DT"

In pairs complete 5 rounds for time
12 Deadlifts @70/50
9 Hang power cleans @70/50
6 Push Jerks @70/50

Part 2


21/15/9
Pull ups
Burpers
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Friday 18th OCTOBER

18/10/2013

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WOD

Capacity/Endurance:
Every second minute format complete -
Mins 0-2
40m sled push @ 60/40kg

Mins 2-4
Row 25/20 calories

Mins 4-6
15/12 burpees

Mins 6-8
Run 200m

Mins 8-10
15/12 T2B/K2E

- Work through 4 rotations, hitting each interval at pace and rest remainder.






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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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