CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

Day

January 24, 2015

1/24/15

Saturday Dynamic Warm Up Skill Metcon Running Technique 20 minutes Sn Tech Nancy Then Hip Snatch 5,5,5,5 5 Rds for time 400m run 15 Overhead Squat 95/65
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1/23/15

Friday Warm Up Strength KB Complex RDL 10,10,10 20 Min EMOM 3 1Arm KB Swing Bent Over Row 10,10,10 Odd Minutes 3 1A Rack Squat *use 90-100% of Fr Sq 10RM 6 to 8 Pistols 3 1A KB Press for RDL 2 Wall Walk up 3 1A KB Rows Even Minutes *3 rds each arm 8 Sit ups 8 Swings
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1/21/15

Wednesday Strength Con/Inj Prev Rest 3 minutes 15 minutes 21-15-9 then Press 10,10,10 Push Ups 21-15-9 Walking Lunge 10,10,10 21-15-9 Pallof Press Band Pull Aparts Dips
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1/20/15

Tuesday Dynamic Warm up Skill Metcon Stretch Then 3 Rds. Not for time: 20 minutes of: Every other minute for 18 minutes Box Jumps x10 Snatch Technique Progressions KB Row 16KG Bear Crawl 20m Hip Snatch Box Over Burpee Waiter’s Walk 30m ¬†Plank the rest of minute  
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1/19/15

Monday Warm up Strength Metcon Dynamic Front Squat 10,10,10,10 For Time: 3 Rds not for time Renegade Row 8,8,8,8 100m sprint shuttle 50m kb rack walk then 3 rds of: 5 Burpees 20 KB Swings 50m kb rack walk 20 Sit Ups 10 Squats then 100m Sprint shuttle *I’m backlogging our...
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