STRONG TOGETHER CHESTER CROSSFIT FACILITY

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  • 12/16 WOD
  • 10 Rounds

    50 Double Unders 15 Toes to Bar 5 Bench Press (185/125)

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  • 12/15 WOD
  • Strength
    every 90 seconds; 1 push jerk plus 1 split jerk x 15 rounds WOD
    7 minute AMRAP of burpees to a 6 inch target

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  • 12/14 WOD
  • Run 1 mile, then "Fran" 21-15-9: Thrusters (95/65) Pull-ups

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  • 12/13 WOD
  • Strength
    5 x 2 Deadlift WOD
    5 Rounds 10 Hang Power Cleans (165/115) 15 Hand Release Push-ups 20 Box Jump Overs (24/20")

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  • 12/12 WOD
  • "BLAKE" 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box Jumps 24 in 20 Wall Balls, 20 lbs 10 Handstand Push Ups

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  • 12/12 WOD
  • "BLAKE" 4 rounds for time of: Overhead Walking Lunge With Plate, 45 lbs, 100 ft 30 Box Jumps 24 in 20 Wall Balls, 20 lbs 10 Handstand Push Ups

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  • 12/11 WOD
  • Strength

    Bench Press/Floor press 5x2 WOD

    5 Rounds for time: 25 Sit-ups 15 Power Snatch (75lbs/55lbs)

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  • 12/9 WOD
  • With a partner:

    4 Rounds 30 Synchro Deadlifts (165/115) Run 400 meters together

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