CrossFit Wilmington

Friday, 9/23/2022

SQUAT SNATCH

Every 4min for 16min 

5 Squat Snatches (starting at 70-75%)

D…

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CrossFit Wilmington

Thursday, 9/22/2022

RECOVERY

5 Rounds 

2min Row @ Forever Pace 

1min Plank 

2min Bik…

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CrossFit Wilmington

Wednesday, 9/21/2022

FRONT SQUAT

1x3 @ 82%

1x3 @ 87%

3x2 @ 92%


ACCESSORY WORK

3x8 RDL 

4x6 Pen…

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CrossFit Wilmington

Tuesday, 9/20/2022

DEADLIFT

Work up to a heavy single around 90% (heavier if it feels good) 

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CrossFit Wilmington

Monday, 9/19/2022

BACK SQUAT

1x3 @ 82%

1x3 @ 87%

3x2 @ 92%


ACCESSORY WORK

3x10sec Heavy Squat Wa…

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CrossFit Wilmington

Saturday, 9/17/2022

Plates

Teams of 2 you go I go


400 m run (together)

50 burpees to plate

400 m r…

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CrossFit Wilmington

Friday, 9/16/2022

SQUAT SNATCH

Every 4min for 16min 

4 Squat Snatch Starting at 80%

DROP AND…

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