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WOD

181214

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Weightlifting Thruster (5 @ 40,50,60% +5 LBS PER SET) Deadlift (5...
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181213

CrossFit Barbending – CrossFit Warm-up The Combine (No Measure) 2 sets of each high knees butt kicks skips lateral skips karaokes lateral shuffles bear crawls...
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181212

CrossFit Barbending – CrossFit Warm-up Push/Pull (No Measure) 3RDS NOT FOR TIME ROW 250m 15 push-ups+ 27 SQUATS PROTOCOL Weightlifting Shoulder Press (5 @ 40,50,60%...
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181211

CrossFit Barbending – CrossFit Warm-up Warm-up (No Measure) 2 rounds: 10 m Sprint Backwards 10 m Sprint Forward­­ 10 m High Knees 10 m Butt...
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181210

CrossFit Barbending – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch...
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181209

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Dork (Time) 6 rounds for time of: 60 Double Unders...
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181208

CrossFit Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Weightlifting Bench Press (5 @ 65, 3 @ 75, 1+ @...
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181207

CrossFit Barbending – CrossFit Warm-up Push/Pull (No Measure) 3RDS NOT FOR TIME ROW 250m 15 push-ups Weightlifting Thruster (5 @ 65, 3 @ 75, 1+...
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181206

CrossFit Barbending – CrossFit Warm-up Stable shoulders (No Measure) Using a single light to moderate KB perform; TGU – 3 R/L Windmill – 5 R/L...
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181205

CrossFit Barbending – CrossFit Warm-up Agile 8 (No Measure) 1- IT band roll 2- glute roll 3- adductor roll 4-rollover into v- sit *10 5-...
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