admin@crossfitwc.com – Page 63 – CrossFit West Chester

WOD 5/1/23

April 30, 2023[email protected]WOD0

Back Squat: Test 1 RM For Time 30-20-10 Alt DB Snatches, 50/35 Pull-ups

Olympic Lifting -Hang Snatch: 20 Min to Work to a heavy -EMOM 10 Min Power Clean 3-3-3-2-2-2-1-1-1-1 Endurance The Hutch 400m Run 63 Wall Ball Shots, 20/14 800m Run 55 KB Swings, 70/53 1200m Run 30 Burpee Box Jumps, 24/20 1600m Run

WOD 4/29/23

April 28, 2023[email protected]WOD0

AMRAP 11 Minutes 250m Ski 15 Bench Press or Floor Press (no rx weight, should be unbroken) AMRAP 11 Minutes 45 Sec Plank 20 Turkish Sit Ups 15lbs 30 Sec Hollow Body Hold AMRAP 11 Minutes 5 Strict Pullups 10 Deficit Pushups 15 Bicep Curls 45/33

WOD 4/28/23

April 27, 2023[email protected]WOD0

WWPF 3 Rounds 400m Row Relay 30 Front Squats, 135/93 (mix anyway) 15 Synchronized T2B 2 Rounds 50 Synchronized Wall ball shots, 20/14 50 Cal Bike (mix anyway) 1 Round 500 DU (switch every 50 reps)

WOD 4/27/23

April 26, 2023[email protected]WOD0

EMOM 10 Minutes 2 Snatches Then….. 70 Burpees 50 KB Snatch 53/35 30 C2B Pullups

WOD 4/26/23

April 25, 2023[email protected]WOD0

Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then… 5 Rounds 12 Barbell Lunges, 135/93 8 HSPU 20 Box Jumps, 24/20

WOD 4/25/23

April 24, 2023[email protected]WOD0

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… For Time: 1600m Bike (1 mile or 1.6km) 30 Deadlifts 135/93 600m Run 30 Hang Power Cleans 135/93 750m Ski 30 S2OH 135/93

WOD 4/24/23

April 23, 2023[email protected]WOD0

Back Squat: Wk 6 Every 90s back squat 5 x 2 @ 90%+ -Then, 1 x :15 sec hold @ 130-150% 10-9-8-7-6-5-4-3-2-1 DB/KB Cleans, 50’s/35’s Toes 2 Bar

WOD 4/23/23

April 22, 2023[email protected]WOD0

Olympic Lifting Technique -Hang Clean: 4 x 2 @ 85-90% -Jerk w/pause in catch: 4 x 1 @85%+ Pick your Weakness: A. Single leg Step-up: 3 x 10 B. SA OH Carry: 3 x 100′ Endurance 1600m Run 50 SDHP 30 Goblet Squats 15 Burpee C2B pull-ups 30 Shoulder 2 OH 50 Kb Swing 1600m...

WOD 4/22/23-Choose one Hero

April 21, 2023[email protected]WOD0

Manion-Can be done with a partner Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush...

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