CrossFit Bona Fide

Tuesday, 1/21/2020

3 rep hang clean
Strength/Skill
FOR LOAD
3x3*
Hang Power Clean

*Goal is heavier th...

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CrossFit Bona Fide

Monday, 1/20/2020

1/20/2020 - WOD A


Workout
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rou...

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CrossFit Bona Fide

Saturday, 1/18/2020

Back Squat - Wendler Week 3
Determine Working Weight (90% 1 RM)

Warm-up:

5 reps ...

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CrossFit Bona Fide

Friday, 1/17/2020

1/17/2020 - WOD A
Strength/Skill
ON A 12:00 RUNNING CLOCK...
8:00 - Kipping HSPU...

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CrossFit Bona Fide

Thursday, 1/16/2020

1/16/2020 - WOD A

Workout
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power C...

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CrossFit Bona Fide

Wednesday, 1/15/2020

1/15/2020 - Strength
Strength/Skill
ON A 15:00 RUNNING CLOCK...
Build to a Heavy...

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