White Horse Fitness | WOD
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WOD

02 Sep Monday 9/3/18

CrossFit White Horse - CrossFitStrengthBack Squat (6@ 76/78/80%)Back Squat (4 @ 81/83/85%)Back Squat (2 @ 86/88/90%)Power Snatch (1 complex on the 2:00X 5)1 Power Snatch+ 1 Squat SnatchSquat Snatch (1 complex on the 2:00 X 5 )WOD"Lace Up" (AMRAP - Reps)13 Minute Amrap 60 DB Snatches...

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02 Sep Tuesday 9/4/14

CrossFit White Horse - CrossFitGymnastics20 Strict HSPU Rest 1 Min 17 Kip HSPU Rest 1 Min 14 Strict HSPU Rest 1 Min 11 Kip HSPUConditioningMetcon (Calories)Bike for Calories (TABATA) 20 Sec Bike 10 Sec Rest 20 Sec Bike 10 Sec Rest 20 Sec Bike 10 Sec Rest 20 Sec Bike 10 Sec Rest 20 Sec Bike 10 Sec Rest 20 Sec Bike 10...

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02 Sep Wednesday 9/5/18

CrossFit White Horse - CrossFitStrengthThruster (Find your 3 Reps Max)Gymnastics5 Sets 15 GHD SU 5 Ring Muscle UpsWODFlash Flood (Time)2 Rds for Time 400 M Run 21 Thrusters 95/65 Masters 2 Rds 400 M Run 21 Thrusters 85/55...

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02 Sep Thursday 9/6/18

CrossFit White Horse - CrossFitStrengthOn the 2:00 X 7 1 Hang Power Clean 1 Hang Squat Clean 1 Push Jerk 1 Split JerkHang Power Clean (7X1)Squat Clean (Hang 7X1)Push Jerk (7X1)Split Jerk (7X1)Core3 Rounds 20 AB Mat SU 20 Hollow RocksWODMetcon (Time)1,000 M Row then 3 Rds 21 Deadlifts 135/95 15 Barbell Facing Burpees 9 Push...

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02 Sep Friday 9/7/18

CrossFit White Horse - CrossFitStrengthFront Squat (5 @ 75%)Front Squat (4 @ 80%)Front Squat (3 @ 85%)Front Squat (2 @ 90%)Front Squat (1 @ 95%)StrengthMetcon (Time)5 Rounds for Time 10 Bench Press 135/85 15 Cal BikeWODMetcon (Time)21-18-15-12-9 Hand Stand Push Ups Box Jump Overs 24/20...

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26 Aug Wednesday 8/29/18

CrossFit White Horse - CrossFitStrength3 Hang Power Snatches Every Minute for a 3 Min EMOM then 2 Hang Power Snatches Every Minute for a 3 Min EMOM then 1 Hang Power Snatches Every Minute for a 3 Min EMOM **Build in weight**Conditioning5 Min Cal Assault Bike (Max Cal)...

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26 Aug Thursday 8/30/18

CrossFit White Horse - CrossFitStrength5 Sets on the 2:00 3 Hang Squat Cleans+1 Split Jerk **Build in weight**Deadlift (8 Min EMOM 2 DL)Core150 Sit-UpsWODEighteen Wheeler (AMRAP - Rounds and Reps)18 Min Amrap 18/12 Cal Bike 15 WBS 20/14 12 DB Snatches 50/35 9 Toes-to-bar Masters Rx 18/12 Cal Bike 15 WBS...

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26 Aug Friday 8/31/18

CrossFit White Horse - CrossFitStrengthBench Press (3X5)Bench Press (1X4)Bench Press (1X3)Bench Press (1X2)Bench Press (1X1)ConditioningMetcon (Time)For Time Calorie on Bike Men 27-24-21-18-15 Female 24-21-18-15-12 **Rest 1 Minute Between Sets **WODMetcon (Time)5 Rds for Time 200 M WB Run 20/14 50 Foot Handstand Walk 1...

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26 Aug Monday

CrossFit White Horse - CrossFitStrengthBack Squat 6 @ 74% 4 @ 79% 2 @ 84% 6 @ 76% 4 @ 81% 2 @ 86% 6 @ 78% 4 @ 83% 2 @ 88 **More percentage than week prior** **Complete a set every 2:00**Back Squat (6 @ 74/76/78% Log Highest )Back Squat (4 @ 79/81/83% ...

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26 Aug Tuesday

CrossFit White Horse - CrossFitConditioning2k Row (Time)Max Effort 2k RowGymnastics19 Strict HSPU 19 Sit-Ups 16 Kip HSPU 16 V-Ups 13 Strict HSPU 13 Hollow Rocks 10 Kip HSPU 10 Double CrunchesWODMetcon (AMRAP - Reps)9 Min Amrap 30 DL 95/65 30 Hang Cleans 30 Push Press Masters Rx (45^) 30 DL 85/55 30 Hang Cleans 30 Push Press...

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