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WOD 31013 HAPPY HALLOWEEN!!

Brevard Open WOD 4 (space coast crossfit)

16 min amrap:

1st 8 min: est. 1RM clean and jerk complex

(power clean, hang squat clean, jerk)

2nd 8 min: Amrap

8 Hang cleans 155/105#

8 Shoulder to overhead 155/105#

8 Toes to bar

score = 1 rm + reps from AMRAP


Camille Leblanc-Bazinet, Canada East

WOD 301013

HBBS 1×5,1×5,1×3,1×2

 3 rounds for time:

15 HSPU

25 pull-ups

75 double unders


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WOD 291013

Heaviest as possible

2 clean pulls+ Clean&Jerk

5 rounds of:

3 muscle ups

20 KBS 55/35#

3 muscle ups

rest 1:00 min after each round


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WOD 281013

Split Jerk 1×3,1×2,1×1

3 For time:

10 SDLHP 95/65#

15 burpees

run 400m

 


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WOD 251013

15 min to work 2RM hang

clean, then jerk

7 rounds for time:

40 double unders

7 power snatches 115/75#

 


aubrey

WOD 241013

18 min AMRAP:

100 wall balls 20/14#

100 deadlifts 115#/75#

100 double unders

here are the standards

Brevard open WOD 3. Presented by CrossFit Viera


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest