WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

5 Sets: 1 Every 6 min

10 Power Snatch at 75/55#

20 Lateral Burpees

10 Power Snatch at 75/55#

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Catalyst Monday

5 Rounds:

20 Ring Rows

20 Push Ups

20 Air Squats

20 Cal Bike (40 Cal Schwinn)

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Competition Monday

CrossFit

+

Gymnastic Pulling Complex:

3 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

- Rest as needed

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Back Squat:

- 3 x 5 Reps at 67.5%

Bench Press:

- 3 x 5 Reps at 67.5%

Deadlift:

- 5 x 3 Reps at 67.5%

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TUESDAY

CrossFit Tuesday

1600m Run

25 Overhead Squats at 95/65#

10 Muscle Ups

800m Run

20 Overhead Squats

8 Muscle Ups

400m Run

15 Overhead Squats

6 Muscle Ups

200m Run

10 Overhead Squats

4 Muscle Ups

100m Run

5 Overhead Squats

2 Muscle Ups

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Competition Tuesday

CrossFit

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Gymnastics Pushing Complex:

3 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

- Rest as needed

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WEDNESDAY

Catalyst Wednesday

EMOM for 15 min:

1.) 10 Burpees

2.) 15 KBS at 53/35#

3.) 20 Abmat Sit Ups

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CrossFit Wednesday

EMOM for 20 min:

1 Clean at 80%

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Competition Wednesday

CrossFit

+

Gymnastics Ring Complex:

3 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

- Rest as Needed

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Front Squat:

- 3 x 5 Reps at 67.5%

Strict Press:

- 3 x 5 Reps at 67.5%

Power Cleans:

- 5 x 3 Reps at 67.5%

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THURSDAY

CrossFit Thursday

"Bring a Friend Day"

- Bring a friend to try a CrossFit Class with us here at CrossFit Big D.

- Come one. Come all. Come all at once.

- Free Classes for anyone and everyone today!

5 Rounds:

100 Double Unders

10 KB Snatches - R at 53/35#

10 KB Snatches - L

20 Push Ups

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FRIDAY

Catalyst Friday

3 Rounds:

30 Burpees

400m Run

500m Row

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CrossFit Friday

10 Rounds:

10 Toes to Bar

10 Wall Ball at 30/20#

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Competition Friday

CrossFit

+

Gymnastics Shoulder Complex:

3 Unbroken Sets:

12 Push Ups

3 Wall Walk

12 Push Ups

- Rest as Needed

+

Back Squat:

- 3 x 5 Reps at 67.5%

Bench Press:

- 3 x 5 Reps at 67.5%

Deadlift:

- 5 x 3 Reps at 67.5%

more

SATURDAY

Catalyst Saturday

FREE WORKOUT AT 10AM!!

Open to anyone and everyone who wants to give CrossFit a try. Bring a friend, bring a family members, heck bring your dog but most importantly just bring it in and find how what BIG Things are waiting for you.

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CrossFit Saturday

CLOSED FOR SEMINAR

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Competition Saturday

“Bar Fight”

50 Chest to Bar Pull Ups

40 Toes to Bar

30 Clean and Jerk at 205/145#

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SUNDAY

CrossFit Sunday

CLOSED FOR SEMINAR

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