Archives for 8 Jan,2018

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Tuesday 1/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Clean and Jerk Complex
(1) Power Clean + (2) Strict Press + (3) Push Press

*Complete sets with increasing weight as technique remains
*15 minute clock (work in pairs of similar strength)
 
B. 15 Minute Partner AMRAP
100 Sumo Deadlifts
50 DB Alternating Arm Snatches
100 Front Squats
50 DB Push Press

F – 75/55 & your choice of DB
P – 95/65 & your choice of DB
S – 115/85 & your choice of DB

*In teams of (2)
*Alternate reps as you see fit
*Complete 5 burpees every minute on the minute

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Monday 1/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Front Squat
5.5.5.5.5.5

*Complete sets with increasing weight
*Superset w/ 10 KB Deadlifts of increasing weight
*15 minute clock
 
B. In 16 Minutes or less

1 round of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

2 rounds of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

3 rounds of…
21 KB Swings
15 Air Squats
9 Push-ups

15 Box Jumps

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