Billerica Crossfit Week of 9/9


Published September 8, 2019


Billerica Crossfit - 190909 Monday

5:15 6:15 7:15pm

 

Strength

Practice Hang Cleans And Push Jerks

 

WOD

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

Build in Barbell Weight

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Billerica Crossfit - 190910 Tuesday

5:15 6:15 7:15pm

 

Strength

Back Squats 

5x65%

5x75%

5+x85%

 

WOD

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

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Billerica Crossfit - 190911 Wednesday

5:15 6:15 7:15pm

 

Strength

Rope Climb Practice

Bear Complex Practice

 

WOD

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

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Billerica Crossfit - 190912 Thursday 

5:15 6:15 7:15pm

 

Strength

Thrusters

5x65%

5x75%

5+x85%

 

WOD

15-12-9-12-15:

Toes to Bar

Deadlifts (205)

Lateral Barbell Burpees

 


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