CrossFit Peachtree

WORKOUT OF THE DAY

Tuesday - September 16, 2014

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A. NFT
3 Rounds
5 – 8 Weighted or tough pull ups
10 Plyo Push Ups
Max Plank Hold

B. 4 sets
4 min each set
30 Seconds Max Push Press 135/95
400m Run
- Rest remainder of 4 min
*Count Reps and 400m times each round

C. 100 band tricep extensions

Monday - September 15, 2014

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A. EMOM for 12 Min
Min 1 – 4: 1 Power Clean
Min 5 – 8: 1 Power Clean + 1 FS
Min 9 – 12: 1 Squat Clean

B. 10 Min AMRAP
10 Deadlifts 95/65
10 Hang Power Cleans 95/65
10 Front Rack Lunges 95/65 (5 each each leg)

Thursday - September 11, 2014

A. 3 Stop Clean Pull
5×3 @ 105 – 110% of 1rm clean

B. For Time
2 Rounds
15 Squat Clean Thrusters 125/85
30 Box Overs 24/20
60 Double Unders

Thursday - September 11, 2014

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A. Snatch Balance
5×1 @75,80,85,90,95%

B. Hi Hang Snatch
2RM in 12min

C. Mile Burden Run
400m Run w/ Slam Ball
400m Suit Case Carry (1 DB)
400m Run w/ Plate
400m Farmers Carry (2 DB’s)


Wednesday - September 10, 2014

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A. 24 Min
Min 1: 3 – 5 Muscle Ups or 7 – 10 Ring Dips
Min 2: 4 – 6 Reps Strict Press @ 75%1 RM
Min 3: 12 – 15 KB Swings
Min 4: Rest

B. Row Time Trial
500m Sprint

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