Billerica Crossfit - week of 7/22


Published July 21, 2019


Billerica Crossfit - 190722 Monday
5:15pm 6:15pm 7:15pm

Strength
Deadlifts
5x75%, 3x85%, 1+x95%
2x5 @ 70%

WOD
42 ABmat Situps
21 Thrusters 95/65
15 Strict pullups
30 Abmat Situps
15 Thrusters 95/65
12 Strict Pullups
18 Abmat Situps
9 Thrusters 95/65
9 Strict Pullups
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Billerica Crossfit - 190723 Tuesday
5:15pm 6:15pm 7:15pm

Strength
Floor Press
5x75%, 3x85%, 1+x95%
2x5 @ 70%

WOD
5 rounds
10 knee to elbow
20 kbs 53/35
10 push-ups
20 Air squats
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Billerica Crossfit - 190724 Wednesday
5:15pm 6:15pm 7:15pm

Strength
Front Squats
5x75%, 3x85%, 1+x95%
2x5 @ 70%

WOD
5 Rounds
15 wall balls
20 box step ups with wall ball
30 double unders or 60 single unders
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Billerica Crossfit - 190725 Thursday
5:15pm 6:15pm 7:15pm

Strength
Clean and Jerks
5x75%, 3x85%
Then 1 rep emom 5 min @ 95%

WOD
12min AMRAP
1,2,3,4,5,6……
Power Cleans 135/95
Burpees


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