CrossFit Wilmington

Monday, 10/3/2022

BACK SQUAT

1 Rep Max Back Squat 


3 RFT

200m Run 

7 Hang Power Cleans 15…

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CrossFit Wilmington

Saturday, 10/1/2022

Migraine

1000 - 100 meter row

100 - 10 double unders


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CrossFit Wilmington

Friday, 9/30/2022

SQUAT SNATCH

Every 4min for 16min 

4 Squat Snatch @ 80-85%


**lifts should…

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CrossFit Wilmington

Thursday, 9/29/2022

RECOVERY

25min Running Clock 

1000m Bike @ forever pace 

10 Hip Exten…

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CrossFit Wilmington

Wednesday, 9/28/2022

FRONT SQUAT

1x2 @ 70%

1x2 @ 80%

1x2 @ 88%

2x2 @ 94%


ACCESSORY 

3x8 RDL&nb…

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CrossFit Wilmington

Tuesday, 9/27/2022

DEADLIFT

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

THEN 

1x5 @ 77.5…

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CrossFit Wilmington

Monday, 9/26/2022

BACK SQUAT

1x2 @ 70%

1x2 @ 80%

1x2 @ 88%

2x2 @ 94%


ACCESSORY 

3x10sec Hea…

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