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alexander, back squats, carve engine, crossfit, hero wod, power cleans -

WOD (Workout of the Day) 

Hero WOD

"Alexander"

5 Rounds for Time

31 Back Squats 135/95

12 Power Cleans 185/125

Incorporated Energy Systems in WOD:  Phosphagen

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carve engine, crossfit, elizabeth, fran, power cleans, pull-ups, ring dips, thrusters -

WOD (Workout of the Day) 

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 Minutes

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dips

Score is time for each workout, do not include the 5 minutes of rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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burpees, crossfit, crossfit hero wod, deadlifts, ground to overheads, hero wod, power cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"343"

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45lb)

43 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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1775, air squats, amrap, crossfit, hero wod, hero wod 1775, power cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"1775"

AMRAP in 60 minutes

17 Power Cleans (135/95 lb)

75 Air Squats

At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Incorporated Energy Systems in WOD:  Phosphagen, 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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