CrossFit Wilmington

Saturday, 5/7/2022

PARTNER WOD

With a partner 

Buy in: 200m run (together)

Then

4 RFT ( split…

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CrossFit Wilmington

Friday, 5/6/2022

strength 5/6/22
Squat clean and Jerks
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 75%
2 @ 80%
2 @ 85%
1…

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CrossFit Wilmington

Thursday, 5/5/2022

5/5/2022 - WOD
In a 30 minute running clock
20 box step ups
10 scap push ups
20 RK…

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CrossFit Wilmington

Wednesday, 5/4/2022

5/4/22 Strength
Every 3:00 for 15:00

1 Power Clean Complex =

1 above the knee powe…

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CrossFit Wilmington

Tuesday, 5/3/2022

5/3/22 Strength
Back Squat
Work up to a single between 80 and 90%
THEN
2 X 3 @ 70%
2…

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CrossFit Wilmington

Monday, 5/2/2022

Deadlift

Work up to a deadlift single between 80

and 90%

Then:

Touch & Go D…

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CrossFit Wilmington

Saturday, 4/30/2022

MURPH PREP

For time (with a partner)

Buy in

800m Run (together)

Then

20 Rounds …

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