21-15-9 RSS

21-15-9, carve engine, crossfit, deadlifts, diane, handstand push ups -

WOD (Workout of the Day) 

"Diane"

21-15-9

Deadlifts 225/155

HSPU

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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21-15-9, crossfit, hang power cleans, overhead squat, power snatch, training, wod, workouts -

WOD (Workout of the Day) 

"Popeye"  

21-15-9

Power Snatches

Overhead Squats

Hang Power Cleans

95/65 for all Exercises

Incorporated Energy Systems in WOD:  Phosphagen

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21-15-9, clean and jerk, crossfit, kettlebell swings, rounds, training, wallballs, workouts -

WOD (Workout of the Day) 

"The Jeffersons"  

21-15-9

Wallballs 20/14

Clean and Jerk 115/85

Kettlebell Swings 53/35 (Russian)

Incorporated Energy Systems in WOD:  Phosphagen

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21-15-9, chest to bar, crossfit, deadlifts, front squats, sprints, training, wod, workouts -

WOD (Workout of the Day)

"Mighty Mouse"

21-15-9 For Time

Chest to Bar

10m Sprints

Front Squat 115 Men/ 75 Women

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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