WORKOUT OF THE DAY
December
7

Squat Friday 8/12/17

7th December 2017 by Sovereign City CrossFit

CrossFit Warm Up 10 Frog Squats 5 Kips 10 Pushups 5 Big Kips   Strength Squat 3@70%, 3@75%, 3x3@80%   Skill Bar Muscle Up practice   WOD For Time 150 Double Unders 10 Rounds of "Cindy"   CrossFit Lite Warm...

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December
6

Kelly Thursday 7/12/17

6th December 2017 by Sovereign City CrossFit

CrossFit Warm Up 100m Run 10 Step down Box Jumps 5 MB Cleans   WOD "Kelly" 5 Rounds For Time Run 400m 30 Box Jumps 24/20" 30 Wallballs 9/7kg   CrossFit Lite Warm Up Handstand Shoulder Taps x10 Battle Ropes...

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December
5

Handstand Pushup Wednesday 6/12/17

5th December 2017 by Sovereign City CrossFit

CrossFit Warm Up 5 Band to post Deadlifts 30 second Handstand Hold 5x DB Power Clean/2 Lunges   Strength Calories on Airbike 5x5 Strict HSPU 5x3-5   WOD 15min AMRAP 15 Pullups 10 DB Power Cleans 22.5/15kg 5m Front Rack...

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December
4

Press Tuesday 5/12/17

4th December 2017 by Sovereign City CrossFit

CrossFit Warm Up 30 seconds of Passthroughs 30 seconds Rest 30 seconds Press with Bar 30 seconds Rest   Strength Press 5-5-5-5-5   Skill Toes to Bar 3x max sets   WOD 6min AMRAP 15 KB Swings 24/16kg 5 KB...

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December
3

Clean Monday 4/12/17

3rd December 2017 by Sovereign City CrossFit

CrossFit Warm Up 4 Square then build up 80% Clean weight   Strength 5min EMOM - 3 Cleans @80% 5min EMOM - 2 Cleans @85% 5min EMOM - 1 Clean @90%   WOD 10 Rounds For Time 5 Power Cleans...

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