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Tuesday
22
January 2019

WOD

12 min ALT EMOM 15 Wall Balls, 9/6 kg 30 Double Unders 5 RFT 6 HSPU 6 Deadlifts, 100/80 kg 12 Pull-ups

COMP SQUAD

Monday
21
January 2019

WOD

12 min Practice Snatch 14 min AMRAP 5 Squat Snatches, 40/30 kg 10 Lateral Burpee Over Bars 5 Power Cleans, 40/30 kg 10 T2B

COMP SQUAD

Saturday
19
January 2019

WOD

CrossFit Games Open 16.1 20 min AMRAP Overhead Walking Lunge, 40/30 kg 7.5m 8 Bar Facing Burpees Overhead Walking Lunge, 40/30 kg 7.5m 8 C2B

COMP SQUAD

Rest Day
Friday
18
January 2019

WOD

6 RFT 10 Ball Slams, 20/15 kg 10 Hand Release Push-ups 10 Medicine Ball Cleans, 9/6 kg 21-15-9 DB Snatch, 20/15 kg T2B

COMP SQUAD

Thursday
17
January 2019

WOD

10 min EMOM 20 Double Unders 5 Burpees 13 min AMRAP 5 Overhead Squats, 50/35 kg 25 AbMat Sit-ups 10 Ring Dips

COMP SQUAD

Wednesday
16
January 2019

WOD

12 min AMRAP 12 KBS, 24/16 kg Alternating Pistol 8 KB ALT Hang Power Clean & Jerks, 24/16 kg 5 RFT 10 Deadlifts, 90/70 kg 6 Strict Press, 40/30 kg 6 Strict Pull-ups

COMP SQUAD

Tuesday
15
January 2019

WOD

12 min ALT EMOM 10 Box Jumps, 24/20 in 10 Pull-ups 21-15-9 Snatch, 50/35 kg V-up

COMP SQUAD

Monday
14
January 2019

WOD

Back Squat 5-5-3-3-2-2-1 5 RFT 2 Rope Climbs 4 Handstand Push-ups 6 Squat Cleans, 60/40 kg 8 Wall Balls, 9/6 kg 10 Burpees

COMP SQUAD

Saturday
12
January 2019

WOD

CrossFit Games Open 11.1 / 14.1 10 min AMRAP 30 Double Unders 15 Power Snatches, 40/30kg

COMP SQUAD

Rest Day
Friday
11
January 2019

WOD

21-15-9 Push-up Jumping Squat Floor Wiper, 20/15 kg 5 RFT 10 Deadlifts, 50/35 kg 5 Hang Power Cleans, 50/35 kg 3 Push Press, 50/35 kg

COMP SQUAD

Thursday
10
January 2019

WOD

12 min ALT EMOM 6 Snatch Balances, 50/35 kg 6 Overhead Squats, 50/35 kg 10 min AMRAP 10 Ring Dips 10 Wall Balls, 9/6 kg 10 Kettlebell Snatches, 24/16 kg

COMP SQUAD

Wednesday
9
January 2019

WOD

12 min AMRAP 12 Pull-ups 6 Power Cleans, 50/35 kg 6 Front Squats, 50/35 kg 5 RFT 8 Handstand Push-ups 12 Box Jump Overs, 24/20 in 16 Alt Dumbbell Snatches, 20/15 kg

COMP SQUAD

Tuesday
8
January 2019

WOD

FGB 5 rounds Row Calories Rope Climb Handstand Push-up Box Jump, 24/20 in Goblet Squat, 24/16 kg Rest

COMP SQUAD

Monday
7
January 2019

WOD

21-15-9 Deadlift, 100/80 kg Wall Ball, 9/6 kg 5 RFT 10 Dumbbell Clean & Jerks, 20/15 kg 10 Dumbbell Front Squats, 20/15 kg 5 Dumbbell men Maker, 20/15 kg

COMP SQUAD