08/01/17: BNJ and 27-21-15-9

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

10 DB Push Presses

60 M Farmer's Carry

10 Push Ups on DB's

10 Sit Ups

B.)  27-21-15-9:

DB Squat Cleans

Dips

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Behind the Neck Jerk:  20 Minutes to Establish 1 RM

B.)  27-21-15-9:

Squat Cleans (95/65#)

Ring Dips

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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Warm Up (Don't Go Heavy):

Slight Incline DB Bench:  3x8

DB Chest Flys:  3x12

Compound:

Single Arm DB Bench Press:  15/15/10 (Weight Gets Heavier Each Set)

Accessory:

Seated Shoulder Press:  10, 3X

Core:

Plank Push Up:  AMRAP 1, Rest 1, 3X

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD