CrossFit Bona Fide

Tuesday, 12/10/2019

12/10/2019 - Strength
Strength/Skill
5-3-1
Push Press

*Set 1 - 70-75% x 5
Set 2 - ...

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CrossFit Bona Fide

Monday, 12/9/2019

12/9/2019 - WOD A
Strength/Skill
EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 1L / 1...

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CrossFit Bona Fide

Friday, 12/6/2019

Week 3 front squat
Strength/Skill
3-3-3*
Front Squat

*Set 1 - 65-70% x 3
Set 2 - 7...

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CrossFit Bona Fide

Thursday, 12/5/2019

12/5/2019 - WOD A

Workout
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Up...

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CrossFit Bona Fide

Wednesday, 12/4/2019

12/4/2019 - Strength
Strength/Skill
3-3-3*
Push Press

*Set 1 - 65-70% x 3
Set 2 - ...

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