CrossFit Stockton

September 16 th

workout of the day partner  wod   Partner 1 Run 600  / Partner 2 Row 600 one partner works while the other runs or Row’s. ( pick a challenging weight for you and your partner ) 100 Deadlifts 100 Hang Power Cleans 100 Front Squats 100 Push Press  

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September 14th

workout of the day Strength emotm for  9  mins clean complex 1 power clean + 1 hang clean + full clean   Conditioning   100 meter farmer carry 50/25 200 meter run 80 sit ups 40 squats 100 meter farmer carry 400 meter run 60 sit ups 30 squats 100 meter farmer carry run 600 40 sit ups 20...

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September 13th

workout of the day warm up 200 ropes row 250 4x’s   strength (12 mins) work up to 5 rpm ( with one second pause at the bottom)   Conditioning 20 minutes amrap 20 alt kb swings 50/35 15 ghd sit ups 10 box jump overs24/20 5 wallballs 30/20  

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September 12th

workout of the day skill/midline emotm for 8 mins 1 knees to elbows +1 toe to bar + 1 pull up advanced 1 pull up, 1 chest to bar, 1 bar muscle up then Tabata abs   Conditioning 17.5 10 Rounds: 9 Thrusters (95/65#) 35 Double Unders

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September 11

workout of the day 9/11 memorial workout Row or Run 1001 meters Then 11 reps of the following: Box Jumps (36″/24″) Thrusters (#125/85) Burpee Chest to Bar Pull-ups Power Cleans (#175/120) Handstand Push-ups Kettlebell Swings (#70/53) Toes to Bar Deadlifts (#170/120) Push Jerk (#110/75) Row (or Run) 1000...

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