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Training Week Program 3 Aprill – 9 April 2023

Monday 3.04.2023 Warm Up 1000m Run Tekkers - Bench Press / HSPU Partner WOD 50-50ft Shuttle Runs 25- HSPU 25- Bench Press 25-HSPU 50-50ft Shuttle Runs RX 83/55kg Tuesday 4.04.2023 Squat Therapy Front Squat 5x5@80% WOD 5…

Crossfit Skirmish2 April 2023

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Today’s WOD – 2 April 2023

Warm Up 1000m Run Gymnastic Drills  Complex 3 T2B + 2 C2B WOD  AMRAP 20: 15 Air Squats 10 Push-ups 5 Toes to Bar Into 300 Meter Run

Crossfit Skirmish2 April 2023

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Today’s WOD – 1 April 2023

Warm Up  5 Sets :30 sec Ski :30 sec Cross Overs   Follow By   20 Pike Push Ups :20 sec HS Hold 10 Single Leg ( R & L ) Pike Push Ups :…

Crossfit Skirmish31 March 2023

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Today Last Lenka’s WOD – 31 March 2023

Snatch Warm Up : Snatch High Pull, Hang Muscle Snatch, Power Snatch Tekkers Bar MU LENKA WOD "Newcastle Minute" Find a partner and complete as many reps as possible in 1 minute, switching every minute,…

Crossfit Skirmish30 March 2023

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Today’s WOD – 30 March 2023

Warm Up : 2 Sets 5 Inch Warms 10 Single Arm KB Swings (L & R) 10 V-Ups Gymnastic Skill HS Walk WOD 5 Rounds 30 KB Swings 24/16kg 20 T2B 10m HS Walk

Crossfit Skirmish29 March 2023

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Today’s WOD – 29 March 2023

WARM UP : EMOM 6 EV MIN :10 DEADLIFT UN MIN : 10 BACK SQUAT STRETCH 4 WORKING SETS @75% 7 BACK SQUAT INTO... 7 DEADLIFT *REST BETWEEN THE SETS AS REQUIRED   COOL DOWN

Crossfit Skirmish28 March 2023

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Today’s WOD – 28 March 2023

Dynamic Warm Up  Conditioning EMOM 28 60 Double Unders 15/13 Cal Row 20 Alt Hang Power Snatch 22/15kg Rest 1:00  

Crossfit Skirmish27 March 2023

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Today’s WOD – 27 March 2023

Barbell Warm Up  Tekkers “ Clean & Jerk “ 2@65% 2@70% 2@75% WOD  AMRAP 15 Minutes 1-2-3-4-5-6…. Power Cleans Thrusters Burpee Over Bar RX 40/27kg

Crossfit Skirmish26 March 2023

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Today’s WOD – 28 March 2023

Warm Up “ Tabata “ Bike Wall Ball WOD 1000-800-600-400-200 Meter 50-40-30-20-10 Wallballs KILOS: 9/6 Cool Down  Stretch & Mobility

Crossfit Skirmish25 March 2023

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Saturday Partner WOD – 25 March 2023

Warm Up : 7min 4 - Rope Pull Ups 6 - Single Leg Knee Down Shoulder Press ( L & R ) 8 - Box Step Up Gymnastics : Rope Climb PARTNER WOD AMRAP 21 2 Rope Climbs…

Crossfit Skirmish24 March 2023

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Partner WOD – 24 March 2023

Barbell Warm Up Power Clean / Front Squat / Push Press Partner WOD  “ Macho Man “ AMRAP 18 “Macho Man” 1RD 3 Power Cleans 3 Front Squats 3 Push Jerks RX 70/50kg Cool Down…

Crossfit Skirmish23 March 2023

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Aerobic Capacity WOD – 23 March 2023

Warm Up : 2 Sets :30 sec RPE 4 , :30 sec RPE 7 , :30 sec RPE 9 Rest 1:30 Bike Conditioning 5 Sets 500m Row @ RPE 7 - 8 1:00 Max Cal Echo…

Crossfit Skirmish22 March 2023

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Partner WOD – 22 March 2023

Front Squat Therapy  Strength 4 Sets x 7 @70-75% Partner WOD 1 Mile Run 100 Toes To Bar    

Crossfit Skirmish21 March 2023

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Today’s WOD – 21 March 2023

Barbell Snatch Warm Up Snatch Tekkers : Single Heavy Of The Day WOD 4 Rounds 1:00 Chest to Bar / Pull-ups 1:00 Double Unders 1:00 Power Snatches 1:00 Burpees Over The Bar 1:00 Rest RX Barbell:…

Crossfit Skirmish20 March 2023

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Todays WOD – 20 March 2023

Warm Up : A) 5 Sets :30 sec on :30 sec off Ski B) 2 Sets 15 Good Mornings , 10 Single Leg RDL ( Left & Right )   Gymnastics : Chest-To-Wall HSPU   WOD 10-9-8-7-6-5-4-3-2-1…

Crossfit Skirmish19 March 2023

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Todays WOD – 19 March 2023

Dynamic Warm Up WOD 6 Sets 1:00 Row 1:00 Wall Ball 1:00 GHD Sit Up 1:00 Rest Stretch & Mobility

Crossfit Skirmish18 March 2023

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Partner WOD – 18 March 2023

Running Warm Up   Tekkers : DB Devil Press   WOD  1600m Run ( Together ) -20 Devil Press ( Total ) 1200m Run ( Together ) -20 Devil Press ( Total ) 800m Run (…

Crossfit Skirmish17 March 2023

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Todays WOD – 17 March 2023

Warm Up : Tabata 4 Sets Back Squat ( empty bar ) 4 Seta Bench Press ( empty bar ) Strength Back Squat 3x10@60-65% Bench Press 3x10@60-65% Cool Down : ROMWOD 

Crossfit Skirmish16 March 2023

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Today’s WOD – 16 March 2023

Warm Up  5 Sets:  Rowing Up to 100 Gymnastics Drills Pull Ups / BMU WOD AMRAP 3:00 21/18 Cal Row 21 Wall Balls Max C2B Pull Ups   Rest 2:00   AMRAP 3:00 18/15 Cal…

Crossfit Skirmish15 March 2023

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Today’s WOD – 15 March 2023

Barbell Warm Up : 5 Min AMRAP 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Press Tekkers Clean & Jerk 4@50 3@60 2@70 WOD 7 Power Clean + 7 Front Squat + 7 Jerk…

Crossfit Skirmish14 March 2023

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Today’s WOD – 14 March 2023

Dynamic Warm Up Gymnastic Tekkers : T2B WOD EMOM 28 13/11-Cal Ski 13 - T2B 13/11 - Cal Echo Bike 13 - Box Jump Over  

Crossfit Skirmish13 March 2023

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Today’s WOD – 13 March 2023

Warm Up 50 Ground 2 Overhead ( Bumper Plate ) Every time you break or stop 50 Single Under Strength ‘Deadlift’ 3x10 @ 60/65% WOD AMRAP 12 50 - Double Unders 7 - Dual DB…

Crossfit Skirmish11 March 2023

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Today’s WOD – 11 March 2023

“ Coach Mike Burgenner “ Snatch Warm Up Snatch Tekkers 2x2@55% , 2x2@60% 2@65% WOD 5-4-3-2-1 Rope Climb 400m Run 9 Hang Power Snatch 50/35kg

Crossfit Skirmish10 March 2023

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Team WOD – 10 March 2023

Warm Up 1:00 Per Station Cal Echo Bike / KB Swing / Box Jump Over WOD 4 Rounds For Time: 30 Sychro DB Hang Snatch 22/15kg 60 Cal Echo Bike 30 Burpee Box Jump Over…

Crossfit Skirmish9 March 2023