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amrap, box jumps, crossfit, hang power cleans, kettlebell swings, training, wod, workouts -

"Firecracker"

AMRAP 20

21 Kettlebell Swings 53/35

15 Box Jumps 24/20

9 Hang Power Cleans 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Lumberjack"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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box jumps, crossfit, hang power cleans, power cleans, power snatches, rounds, snatches, training, wod, workouts -

WOD (Workout of the Day) 

"Macaroni"  

4 Rounds

21 Hang Power Cleans 95/65

15 Box Jumps 24/20

9 Power Snatches 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, box jumps, crossfit, kettlebell swings, sit-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Hedgehog"  

9 Minute AMRAP

13 KB Swings 53/35

15 Sit-Ups

13 Box Jumps 24/20 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, box jumps, crossfit, deadlifts, power cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Temple of Doom"  

AMRAP 9

9 Deadlifts 155/115

11 Box Jumps 24/20

9 Power Cleans 155/115

Incorporated Energy Systems in WOD: Phosphagen, Glycolytic 

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