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“Spin Class” CrossFit WOD – Tuesday March 28th, 2023

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Strength

Power Snatch (On the 2:30 x 6 Sets:

Set 1: 1 Power Snatch @ 90% 1RM

Set 2: 6 Power Snatch @ 70% 1RM

Set 3: 1 Power Snatch @ 92% 1RM

Set 4: 6 Power Snatch @ 75% 1RM

Set 5: 1 Power Snatch @ 94% 1RM

Set 6: 6 Power Snatch @ 80% 1RM)

Score is last set of 6

Metcon

Spin Class (Time)

5 Rounds For Time:

60 Double Unders
400 Meter Run
20 Alternating Dumbbell Snatches 50 / 35 lb

Rest 2 Minutes Between Rounds.

Score = Time including rest.

“Bergeron Beep Test” CrossFit WOD – Monday March 27th, 2023

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Strength

Front Squat

Waves

On the 2:00 x 9 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

Set 7: 6 Reps @ 75%

Set 8: 4 Reps @ 78%

Set 9: 2 Reps @ 81%

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For Max Rounds:
7 Thrusters 75 / 55 lb
7 Pull-ups
7 Burpees
Thrusters & Pull-Ups must be completed in unbroken sets.

After 15 rounds add 1 rep per round until failure

“2023 Quarterfinals 1 & 2” CrossFit WOD – Friday March 17th, 2023

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Quarterfinals Test 1

For Time: 

9 Front Squats (Weight 1)
9 Handstand Walks (25 Feet)
15 Front Squats (Weight 2)
15 Ring Muscle-Ups
21 Front Squats (Weight 3)
21 Chest-To-Wall Handstand Push-ups

Weight 1: 225 / 155 lb
Weight 2: 185 / 125 lb
Weight 3: 135 / 95 lb

Time cap: 15 Minutes

Quarterfinals 2 2023

Quarterfinals Test 2

AMRAP 12:

8 Dumbbell Snatches (Arm 1)
8 Overhead Walking-Lunge Steps (Arm 1)
8 Dumbbell Snatches (Arm 2)
8 Overhead Walking-Lunge Steps (Arm 2)
40 Crossovers

Dumbbell: 70 / 50 lb