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Mad Monday

CrossFit Sands – CrossFit Performance Bench Press (4-4-4-4-4) *Hover and pause for 3sec on chest on each rep *After each set practice Pull Ups / MU’s Shoulder W/U 3 (No Measure) 3 rnds: 10 Crab Raises 20 Alt Arm Rotations 10 Hand-Release Push Up 20sec…

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Sunday Competitors

CrossFit Sands – CrossFit Competitors Snatch (3 x 3 @ 80% , 3 x 2 @ 90%) 3 x 3 @ 80% 3 x 2 @ 90% same weight through the waves. Snatch Pull (5 x 5 @ 110% 1RM Snatch) Back Squat (6 x…

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Super Sunday

CrossFit Sands – CrossFit Performance Squat Warm Up 3 (No Measure) 3 Rnds: 30sec Inactive Squat 6 Spiderman & Turn 10 Crosshack Stretch 10 Glute Bridges Back Squat (20-20-20) Warm up Sets = 8-8-8 In 16mins complete: (AMRAP – Rounds) 1km Run then…. AMRAP in…

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Sunday Funday

CrossFit Sands – CrossFit Teens Warm-up Warm-up (No Measure) Move Seamlessly 2 rounds 10 air squats 10 ring rows 10 sit ups 5 burpee broad jump Back Squat (5×3) Dips Metcon (Time) 3 rounds 5 dips 5 push-ups 10 toes-to-bar 20 squats Handstand Practise your…

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Super Sunday

CrossFit Sands – CrossFit Fitness Joff Dynamic 1 (No Measure) 2 Rounds 100m Run 10 Scorpian Kicks 20 Lunges 20 Back Extensions 20 Shoulder Rolls (10 forward 10 back) Metcon (Calories) Assault Bike 14 mins for total calories 1 min on 1 min off Megan…

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Swole Saturday

CrossFit Sands – CrossFit Performance Warm-up (No Measure) 3 Rounds Warm up 10 cal Row or bike 10 alt superman 10 alt toe touches 10 air squats Arnold Press (12 – 12 – 12 – 12) 4 x 12 Metcon (No Measure) 4 sets NOT…

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Saturyay!

CrossFit Sands – CrossFit Teens Warm-up Warm-up (No Measure) Over Under Relays 2 rounds 10 jump squats 10 inch worms 10 ring rows 10 lunge with a twist Push Press (4×4) Metcon (Time) Torrid 25 25 Box Jumps 25 jumping pull ups 25 KB swings…

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Sensational Saturday

CrossFit Sands – CrossFit PreTeens Warm-up Warm-up (No Measure) 10x10m run 2 rounds 10 jump squats 10 inch worms 10 ring rows 10 lunge with a twist Push Press (5×3) Metcon (Time) Torrid 25 25 Box Jumps 25 jumping pull ups 25 KB swings 25…

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Saturday Competitors

CrossFit Sands – CrossFit Competitors Warm-up (No Measure) REST DAY

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Friday Funday Competitors

CrossFit Sands – CrossFit Competitors Snatch (Find 1RM Snatch) Metcon (AMRAP – Rounds and Reps) MONSTER MASH Running clock: 00-15 Amrap10 40 WB Shots (20/14#) 30 T2B 20 C2B 10 Deadlift (265/185) Metcon (AMRAP – Rounds and Reps) 15-30 Amrap10 10 Box Jumps (30/24″) 20/15…

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