CrossFit Wilmington

Friday, 9/9/2022

SQUAT SNATCH

Every 4min for 16min 

5 Squat Snatch starting at 70%

**DROP &…

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CrossFit Wilmington

Thursday, 9/8/2022

RECOVERY

4 ROUNDS 

40/32 Cal Ski 

50’ Spider-Man Lunge

.30 Dea…

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CrossFit Wilmington

Wednesday, 9/7/2022

FRONT SQUAT

5x3 @ 85%


Accessory Work (heavier than last week)

3x5 Zercher Squa…

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CrossFit Wilmington

Tuesday, 9/6/2022

DEADLIFT

Work up to 90% (if feeling good, go heavier than last week) 

Then…

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CrossFit Wilmington

Monday, 9/5/2022

Hero WOD "T"

T

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 ke…

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CrossFit Wilmington

Saturday, 9/3/2022

Team Building

Buy In:

10 rounds 

8 wall balls

4 power cleans


Followed by:…

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CrossFit Wilmington

Friday, 9/2/2022

SQUAT SNATCH

Every 4min for 16min 

6 Squat Snatches 


Starting at 60%…

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