Fandango

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CrossFit WOD – IMG_2940
“Fandango”
21-15-9:

  • Front Squat (135/95)
  • Lateral Barbell Burpees
  • 50 Double-Unders after each round


Strength Focus – 

Front Squat
       Find 3 Rep Max

Comp Squad Extras – 

1. Squats
EMOMx10: 1 Front Squat, Acros 

2. EMOMx14IMG_2941 IMG_2943
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

IMG_2840This is what the 6am class woke up to this morning!
IMG_2837 IMG_2838

IMG_2860 IMG_2902 IMG_2845
IMG_2895 IMG_2849
IMG_2839 IMG_2878
IMG_2855 IMG_2881 IMG_2858
IMG_2877 IMG_2869

 

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  1. […] did you miss? Fandango, Team “DT” or Pause Back Squats & […]

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