Running at 11am
Olympic Lifting at noon
WOD at 1pm
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CrossFit 305 of Miami. True CrossFit, No BS.
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6 comments:
11am run class 1k intervals at park.
good tips from dan.
1pm wod with partner- alex the great
50 db thrusters #40
50 dead hang pull ups
50 push press
50 k 2 E
runs in btw
11:15
rest day tmw
Good running class.
3 x 1k
3:30, 3:50, 3:40
Nice to add the new class. We will continue it next week at the same time.
fun set of classes
running
3 x 1k
3:30, 3:50, 3:40
OHS 185x5
50 db thrusters #40
50 dead hang pull ups
50 push press
50 k 2 E
about 14 minutes (i think)
Sunday 5k jog NFT
Sunday
Press
135x3,140x3,145x3,150x3,155x1(f on 2nd),160f,160f
GHD sit up slow/hands up
3x10
Back extension slow
3x10
11:00 AM running class
12:00 PM Oly class.
Worked snatch progression, with focus on hang snatch. Then OHS. worked up to 175 x5. All OHS were performed from the ground.
13:00 Partner wod. Teamed up with the Big Dawg.
11: something
14:00 light jits practice with Fernando.
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