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Alexandrea Duong 07/06/2015 CrossFit Beo Danica Craig Last WOD Strength:
Deadlift 5 Rep Max

Midline:
Banded Plank Holds 3 x 1 min

WOD
15 Min AMRAP
Power Cleans x 10 135/95
Double Unders x 20
Burpees x 10
Double Unders x 20
 213 reps
Performed as RX
Alexandrea Duong 06/23/2015 CrossFit Beo None WOD #1
5 Sets of Max Reps
30 Secs of Max Muscle Ups or Pull-ups or Bar Pulls
Rest 30 secs
30 Secs of Max Push Ups Banded is RX
Rest 30 Secs
30 Secs of Max T2B
Rest 30 Secs
SCORED WOD

Wod #2
Row 50 Cal
50 KBS 70/53
Run 800		 15m 30s
Performed as RX
Alexandrea Duong 06/22/2015 CrossFit Beo None Skill:
OHS and Hang Power Snatch

Strength:
Overhead Squat 5 x 3

WOD:
9 Min AMRAP
3 Hang Power Snatch 135/95
6 OHS 135/95
9 Burpee Over Barbell
12 Pullups
 2 rounds 0 reps
Performed as RX
Alexandrea Duong 06/17/2015 CrossFit Beo Skill Work Wednesday Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets

Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps

WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
 16m 39s
Performed as RX
Alexandrea Duong 06/15/2015 CrossFit Beo MAX out Baby SKILL
GO OVER THE 3 PULLS OF THE CLEAN.
TECHNIQUE WORK WITH CLEAN

PERFORMANCE
Max Squat Clean

FITNESS
Max Power Clean

WOD
9 min Cap
21 Pull-ups or Muscle Ups
15 Snatchs 165/110
9 Strict Deficit HSPU 8/4		 6m 34s
Workout Scaled
Alexandrea Duong 06/12/2015 CrossFit Beo Fran :) PERFORMANCE
Hang Clean Find a 1 Rep Max

FITNESS
Bench Press Find a 1 Rep Max

WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups

Russian Swings 3 x 25
GHD Sit ups 3 x 20 or Ab Mat Situps 3 x 25		 9m 30s
Performed as RX