GWM
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1) Midline March – 2014 Reebok CrossFit Games (http://games.crossfit.com/workouts/games/2014):
3 rounds for time of:
25 GHD sit-ups
50-ft. (15,24 m) handstand walk (must be completed unbroken)
50-ft. (15,24 m) overhead walking lunge (155 / 115 lb. i.e. 70 kg / 52 kg)
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Score = Time
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Time Cap 10 min
Scalings:
GHD – Abmat sit-ups
HS walk – Weight transfers HS at wall […]
WM
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1) OHS 3-3-3-3-10 (Count sets when loads >80% of 1RM, except on the last set of 10 reps)
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Complete every 90 sec’s
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Score = Load
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then…
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2) AMRAP the following for 14 min:
G
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1) 12 min AMRAP:
AMRAP “Cindy” for 8 min:
5 Pull-ups
10 Push-ups
15 Squats….
from min 8-12 AMRAP burpee muscle-up’s.
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Score = Total Reps for Part A & Part B
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W
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1) Complete the Benchmark WOD “Grace” – Complete the following for time:
30 Clean (power) & Jerk (push) (61 kg / 43 kg)
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Score = Time
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Scaling – Reduced loading
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*Record your […]
MG
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1) Complete the benchmark workout “Kelly” – Complete 5 Rounds of the following for time:
Run 400 meters
30 Box Jump (61 cm / 51 cm)
30 Wall ball shots (9,1 kg / 6,3 kg)
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Time Cap 35 […]
