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![Thursday, 30th of June 2016](https://static.wixstatic.com/media/11092b_c8c1826de43048e5b6b10ffc449a54a8~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/11092b_c8c1826de43048e5b6b10ffc449a54a8~mv2.webp)
Thursday, 30th of June 2016
Warm up - Coaches choice A) Seated strict press 5 x 3 A1) EMOM 0 - 5 : 3 x Push press 5 - 10 : 3 x Split jerk B) Hang snatch 1 2 3...
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![Wednesday, 29th of June 2016](https://static.wixstatic.com/media/11092b_82b6c7d3c24b4de48a75b78b548c4268~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/11092b_82b6c7d3c24b4de48a75b78b548c4268~mv2.webp)
Wednesday, 29th of June 2016
Warm up - Coaches choice A) OH Squat 5 x 5 B) 5 x Max Pull ups (Strict) C) 75 x Air squats 50 x KB Swings 24/16 40 x Goblet squats 24/16...
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![Tuesday, 28th of June 2016](https://static.wixstatic.com/media/11092b_297c32e0193f4330b52190d688910f81~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/11092b_297c32e0193f4330b52190d688910f81~mv2.webp)
Tuesday, 28th of June 2016
Warm up - Coaches choice A) Floor Press 5 x 3 B) 400m best effort run C) 5 rounds for time 400m run 8 x Squat cleans 60kg/45kg
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![Monday, 27th of June 2016](https://static.wixstatic.com/media/11092b_8d60e99304634b66b949f068c19f6f47~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/11092b_8d60e99304634b66b949f068c19f6f47~mv2.webp)
Monday, 27th of June 2016
Warm up - Coaches choice A) 1 rep max deadlift A1) Working at 95% - Complete 5 sets of 1 B) 27 - 21 - 15 - 9 Toes to bar HSPU Box Jumps
Friday 24/6/16 TEAM WOD
IN teams of 3 or 4 athletes: YGIG of: 40 x Rounds (extended Holleyman) 5 x Wall balls 9/5kg 3 x HSPU 1 x Power Clean 100/60/kg Change...
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![Thursday 23/6/6 WOD CrossFit Widnes](http://img.youtube.com/vi/LRcTB2-Xyg8/mqdefault.jpg)
Thursday 23/6/6 WOD CrossFit Widnes
Tekkers Beginners - Muscle Snatch Advanced - build a heavy muscle snatch WOD - Tabata this: Calorie Row Muscle Snatch 40/30kg ** KB Swing...