19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

Day

December 27, 2018

12.29.18

Olympic: 5×2 Snatch Balance 5×2 Hang High Pulls 8×2 Squat Snatch Auxiliary: 8min AMRAP of: 8 Thrusters…135/95 16cal Row Immediately after, take 4mins to establish 1RM Thruster Metcon: Explode WOD
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12.28.18 FRIDAY “REPSECUTIONER”

Strength: 10…8…6 of: Negative Toes to Bar Dips (Rest 1min between sets) Metcon: 3 Rounds of: 5min AMRAP of: 40/30cal Row 30 HSPU…45’s 30cal Run 30 KB Swings…70/53 2min Rest For Total Reps
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