Shockoe Bottom CrossFit

Wednesday, 1/17/2018

DL
5x3Dead Lift (75%)

1xMax Effort (60%)

01/17/2018 - Vest 18
18min AMRAP: (With ...

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Shockoe Bottom CrossFit

Tuesday, 1/16/2018

C&J
15min to build to 90% of 1RM C&J
01/16/2018 - The Shoulders
8 rounds:
6 stric...

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Shockoe Bottom CrossFit

Monday, 1/15/2018

BS
15min to est.
5RM Back Squat

Goal is 80-85%

01/15/2018 - 30 30 30
12min AMRAP:
3...

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Shockoe Bottom CrossFit

Saturday, 1/13/2018

01/13/2018 - Super Saturday!!
3 Rounds:
50 Cal bike/ski/row
50 Wall Balls
50
R#1 ...

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Shockoe Bottom CrossFit

Friday, 1/12/2018

FS
3x5
6sec pause FS(5sec down + 1sec pause in bottom) 55%
01/12/2018 - GYMNAST...

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Shockoe Bottom CrossFit

Thursday, 1/11/2018

holt snatch
15 min to est.
3 sec Holt Snatch (3sec pause below the knee) + Sq S...

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