Billerica Crossfit week of 4/29


Published April 28, 2019


Billerica Crossfit - 190429 Monday
5:15pm 6:15pm 7:15pm
Strength
Back squats
3x70%, 3x80%, 3+x90% based off 3RM
2x5 @70%
15 min amrap
10 hang cleans 95/65
10 over the bar burpees
10 T2B

8 hang cleans 115/75
8 over the bar burpees
8 T2B

6 hang cleans 135/95
6 over the bar burpees
6 T2B

4 hang cleans 155/95
4 over the bar burpees
4 t2B

2 hang cleans 175/115
2 over the bar burpees
2 t2b

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Billerica Crossfit - 190430 Tuesday
5:15pm 6:15pm 7:15pm
Strength
Thrusters
3x70%, 3x80%, 3+x90% using 3RM
2x5 @70%

WOD
3 Rounds for Time
10 thrusters 165/115
15 pull-ups
10 snatches 165/115
15 pull-ups
2 min rest between rounds

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Billerica Crossfit - 190501 Wednesday
5:15pm 6:15pm 7:15pm
Strength complex
1 snatch 2 OHS
10 x 1 increasing

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Alternating KB clean and jerks 53/35
Hspu

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Billerica Crossfit - 190502 Thursday
5:15pm 6:15pm 7:15pm
Strength
Strict press
3x70%, 3x80%, 3+x90% using 90% of 1RM
2x5 @70%

WOD
3 Rounds
15 deadlifts 185/125
25 abmat situps
500m row


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