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WOD

9/21

Gulfport CrossFit – Individual Work Olympic Weight Lifting -3×5 Muscle Snatch -10min EMOM 1 Hang Squat Snatch

9/21

Gulfport CrossFit – CrossFit Front Squat (Build to Heavy 1) Then 3×8 Sumo banded RDL Metcon (Time) 21,15,9 Russian KB Swing (70/53) 30-20-10 Goblet Reverse...
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9/19

Gulfport CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30min AMRAP w/a partner 60/40cal Bike 50 SA DB Hang Clean & Jerk 400m Sandbag...
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9/18

Gulfport CrossFit – CrossFit Bench Press (1RM) 5,5,4,3,3,2,1,1,1,1 Metcon (Time) 100 Barbell Row 100 Hang Clean 100 Push Press 100 Band Tri Push Down

9/18

Gulfport CrossFit – Individual Work Olympic Weight Lifting -5 sets 3 position power Snatch+ 1 OHS -5 sets 3 position power Clean+ 1 jerk Body...
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9/17

Gulfport CrossFit – CrossFit Box Squat (8×3) Metcon (Time) 21,15,9 Deadlift(225/155) Bar facing Burpee Body Armor 100 Band Pull Through

9/16

Gulfport CrossFit – CrossFit Push Press (3×5) Then accumulate 30-40 Strict Pull Ups Metcon (No Measure) EMOM 10 A)20 Push Ups B)20 Band Pull Aparts...
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9/14

Gulfport CrossFit – CrossFit Box Squat (8×3) Then, 3×8 Sumo Banded RDL Metcon (Time) 21-15-9 Russian KB Swing(70/53) 30-20-10 Goblet Reverse Lunges(70/53) Body Armor 4×15...
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