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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

Friday 31st May

30/5/2019

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A.  As Many Rounds and Reps as possible in 15 minutes:
  • Run 240 meters
  • Handstand Walk 8 meters
  • 15 Box Jumps 24/20 inches

A.  3 sets of:
  • 5 Toes to Bar
  • 15 GHD Sit-ups 
      Rest 2 minutes between sets
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Thursday 30th May

29/5/2019

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A.  Every 3 minutes, for 12 minutes (4 sets):
  • 6 Back Squats @ 70% of 1RM

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 75 Double-Unders
  • 5 Hang Power Cleans @ 155/105 lbs
  • 15 Wall Ball Shots @ 20/14 lbs

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Wednesday 29th May

28/5/2019

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A.  Every 2:30, for 10 minutes (4 sets):
       Deadlift
  • Set 1 – 3 reps @ 85% of 3RM
  • Set 2 – 3 reps @ 85%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 12 reps @ 55%

B.  21-15-9 Reps for Time:
  • Dumbbell Snatch @ 50/35 lbs
  • Ring Dip

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Tuesday 28th May

27/5/2019

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A: 3 alternating sets of:
  • ​5 Strict Pull-Ups
​       Rest 30 seconds
  • Maximum effort Kipping Pull-Ups
       Rest 3 minutes

B.  33-22-11 Reps for Time:
  • Calories of Rowing
  • Handstand Push-Up
  • Toes to Bar

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Monday 27th May

26/5/2019

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • Power Snatch + Snatch + Overhead Squat @ 75% of 1RM Snatch

B.  10 Rounds for Time:
  • 12 Kettlebell Swings @ 24/16 kg
  • 3 Squat Snatches @ 135/95 lbs

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Friday 24th May

23/5/2019

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A.  Every 2 minutes, for 12 minutes (6 sets):
  • 2 Pause Deadlifts @ 75%
​      % of 3 RM
     *Pausing 2 Seconds below the knee

B.  As Many Rounds and Reps as possible in 9 minutes:
  • 20 Box Jumps 24/20 inches
  • 10 Ring Dips
  • 5 Deadlifts @ 230/165 lbs
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Thursday 23rd May

22/5/2019

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A.  Every 2.5 minutes, for 10 minutes (4 sets):
  • 5 Strict Handstand Push-up
  • 15 Dual Dumbbell Push Press

B.  As Many Rounds and Reps as possible in 18 minutes:
  • Run 400 meters
  • 10 Overhead Squats @ 135/95 lbs
  • 3 Rope Climbs

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Wedenesday 22nd May

21/5/2019

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A.  Every 2 minutes, for 14 minutes (7 sets):
  • 2 Pause Front Squats @ 75% (12X1 tempo)

B.  As Many Rounds and Reps as possible in 12 minutes:
  • 16 Alternating Pistols
  • 12 Toes to Bars
  • 8 Power Cleans @ 115/75 lbs

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Tuesday 21st May

20/5/2019

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A.  Every 2:30, for 15 minutes (6 sets):
Deadlift
  • Set 1 – 3 reps @ 80%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – 1 rep @ 90%
​      % of 3 RM

B.  For Time:
  • 45 Barbell Thrusters @ 115/75 lbs
  • 45 Chest-to-Bar Pull-Ups

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Monday 20th May

19/5/2019

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A.  In 15 minutes As Many Rounds and Reps as Possible:
  • 2K Row
      Remainder of time AMRAP
  • 15 KB Swings @24/16kgs
  • 12 Burpees to Target


B.  Weighted Front Plank:

  • 5 sets for 45 seconds
​      Rest 30 seconds between sets
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