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CrossFit CSA posted on Facebook

A) Power Snatch
Building in weight each set

B) 15 min AMRAP
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*Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.

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CrossFit CSA posted on Facebook

Front Squat 5 x 1 rep Heavy
Rest as needed

In five sets or fewer, build by feel to a “”heavy”” front squat. Once the load feels heavy and your barbell speed is noticeably slower, mission accomplished.

Two sets, for max total reps/calories of:
2 Minutes of Rowing (for Max Calories)
2 Minutes of max Thrusters (95/65)
2 minutes max Barbell Burpee

Rest 2 minutes; repeat

Cash Out
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds

CrossFit CSA posted on Facebook

Power WOD 5/13/15
Bench Press 3×5 at 70% 1RM


5 Rounds

40m Reverse Ball Toss (#40/#30)

Max Unbroken Strict Handstand Push ups

12(total) DB Step Ups (#50/#30)

** to scale HSPU use ab mats or do them from a box

Page 30 of 53« First...1020...2829303132...4050...Last »

General Information

NameCrossFit CSA
OwnerWill Blaker
Address6207 Sierra Court
Dublin, CA 94568

Like, Tweet or +1 CrossFit CSA

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