Friday 180629

Hotshots 19

6 rounds for time of:

30 squats

19 power cleans

7 strict pull-ups

Run 400 meters

Men: 135-lb. clean

Women: 95-lb. clean

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Compare to 130831.



Related:

• CrossFit WOD 180629 Tips With Rory McKernan

• "We Rally" From the "Hotshots 19" Memorial Event

• The 19

• Read: "This Is CrossFit"

Thursday 180628

Overhead squat 1-1-1-1-1-1-1 reps

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Post loads to comments.

Compare to 171010.



Related:

• CrossFit WOD 180628 Tips With Rory McKernan

• The Overhead Squat

Wednesday 180627

For time:

2,000-meter row

1-mile run

2,000-meter row

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Related:

• CrossFit WOD 180627 Tips With Rory McKernan

• Read: Row Pro: Calories Vs. Meters

Monday 180625

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 131203.



Related:

• CrossFit WOD 180625 Tips With Rory McKernan

• The Back Squat

Sunday 180624

5 rounds for time of:

20 GHD sit-ups

3 legless rope climbs, 15-ft. rope

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Post time to comments.

Compare to 131202.



Related:

• CrossFit WOD 180624 Tips With Rory McKernan

• The Legless Rope Climb

Saturday 180623

21-18-15-12-9-6-3 reps for time of:

Ring dips

Overhead squats

Men: 115 lb.

Women: 75 lb.

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Compare to 151023.



Related:

• CrossFit WOD 180623 Tips With Rory McKernan

• The Ring Dip

• Overhead Squat Therapy

Thursday 180621

Bike 10,000 meters

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Related:

• CrossFit WOD 180621 Tips With Rory McKernan

Wednesday 180620

Squat snatch 1-1-1-1-1-1-1 reps

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Related:

• CrossFit WOD 180620 Tips With Rory McKernan

• Josh Everett: Snatch vs. Power Snatch

• Chad Vaughn, 285-lb. Snatch

Tuesday 180619

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders

Men: 65 lb.

Women: 45 lb.

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Post time to comments.



Related:

• CrossFit WOD 180619 Tips With Rory McKernan

• Midline Stabilization: The GHD Sit-Up

Josie

Josie

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

     30 burpees

     4 power cleans

     6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.

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Post time to comments.



Related:

• CrossFit WOD 180617 Tips With Rory McKernan

• The Burpee