WOD - CrossFit Blackbeard

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St. Petersburg, FL 33714

WOD

3/29/13, Friday

BB Gymnastics Hang Power Snatch- 7×1 Demo Note: Heavy but perfect technique, rest 90 seconds.   Met Con  5 Minute AMRAP 15 Front Squats 75/55 10 Burpees 5 Wall Walk-ups 3 minute rest 5 Minute AMRAP 20 Double-unders 15 Front Squats 75/55 10 Burpees
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3/28/13, Thursday

REST DAY Danielle Sidell’s Score Removed
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3/27/13, Wednesday

Strength High Bar Back Squat-4X4 @ 70%,rest 30 seconds, 3X3 @ 75%, rest 30 seconds, 3X2 @ 80%, rest 45 seconds. Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2 minutes rest between each percentage.   Met Con 12 minute CAP For load...
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3/26/13, Tuesday

BB Gymnastics Every 30 seconds for 4 minutes: 2 Clean & Jerks @ 80% Demo Then 2 minute AMRAP of: Clean & Jerks @ 75%   Met Con “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats 95/65#   CrossFit – “Elite Nutrition” by Jeremy...
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3/25/13, Monday

BB Gymnastics 1) EMOM for 5 minutes: 2 Snatches @ 80% Then 2 minute AMRAP of: Snatches @ 80%   Met Con Eight rounds for max reps of: 20 seconds of Pull-ups Rest 10 seconds 20 seconds of Clean and jerk 165/95# Rest 10 seconds
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3/23/13, Saturday

Met Con CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots 20/14# 90 Double-unders 30 Muscle-ups
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3/22/13, Friday

BB Gymnastics Power Cleans- 7×1 Movement Demo Note: Heavy and perfect technique Rob Orlando Power Cleans Singles   Met Con For Time: 800 Meter Run 40 Kettlebell Swings 53/35 800 Meter Run 40 Kettlebell Swings 53/35 800 Meter Run
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3/21/13, Thursday

Rest Day! CrossFit Games Breakdown 12.4 / 13.3 Movement Prep with Coach Carl Paoli Rich Froning and Dan Bailey do CrossFit Open 13.3 CrossFit – Open Workout 13.3 – Movement Standards with Julie Foucher
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3/20/13, Wednesday

Strength 1 1/4 Front Squat- 6×2 Demo Note: Heavy but perfect technique, rest 2 minutes   Met Con 8 min AMRAP 4 Handstand Push-ups 8 Overhead Squats 95/65# 12 Lateral Burpees (over bar)
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