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CrossFit Civitas

WOD 29/7/2016

Month: July 2016

WOD 29/7/2016

Posted on July 29, 2016July 29, 2016 by Jake Jeffries

A. 1RM Front Squat

B. Mr. Joshua

5 Rounds for Time

Run 400m

50 Sit Ups

15 Deadlifts 112.5 / 85

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WOD 28/7/2016

Posted on July 28, 2016July 28, 2016 by Jake Jeffries

Gymnastics Progression Week 2.

A. 5 x 5 Negative Pull Ups 5 Second on the negative.

B. 5 x ME Pull Up Hold

C. 50 Strict Push Ups scale to a box of needed.

D. 10 Min AMRAP

100m Farmer Carry

7 Ring Dips

14 Down Ups

rest 3 minutes

E. 10 Min AMRAP

200m OH Plate Carry

3 Wall Climbs

6 Chin Ups

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WOD-27/7/2016

Posted on July 27, 2016 by Jake Jeffries

A. Snatch / Power Snatch Technical Single.

B. Every 30 seconds for 10 minutes

1 Snatch – Moderate weight perfect form.

C. In pairs round ON / OFF

6 Minute AMRAP

6 Power Snatch 40/30
* Can only drop the bar from hip height.

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WOD 26/07/16

Posted on July 26, 2016 by Jake Jeffries

A. Push Jerk – build to a heavy double

B. 24min EMOM

1 – 10 TTB or ME

2 – 10 high box jump overs 30/24

3 – 40s HS hold

4 – 10 Thrusters 40/30

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"All members of my family are involved in CrossFit and we hope to continue to push each other for many years to come!"

Tracey Brewer – CrossFit Civitas member

"The results I've seen in my explosive power, strength and flexibility have been enormous in such a short amount of time."

Nick Blackwell – Professional Boxer

"Kieran and Jon were really welcoming and after a 3 week induction, I knew this was going to push me."

John Murzyn – CrossFit Civitas member

"I go to the guys at Civitas every summer to help me with my strength and conditioning and I always get back to pre season with a head start."

Jordan Turnbull – Professional Footballer at Southampton FC

"There is a huge sense of community and team at Crossfit Civitas. It sounds like a cliché, but everybody is friendly and genuinely happy to help. "

Dan Eltham – CrossFit Civitas member

"I always hit the ground running when I get back to pre season thanks to the guys at Civitas."

Alfie Kilgour – Professional Footballer at Bristol Rovers FC

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