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WOD

Tues 10.17 Squat clean build then AMRAP 4’s

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Build to heavy Barbell Squat Clean: Build to 90%/heavy repetition: [email protected], [email protected], [email protected], [email protected], [email protected], [email protected], [email protected]% Then: AMRAP 4

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Mon 10.15 Front Squat Max and 5 Rounds for Time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Front Squats: Build to 1 rep max: 5,3,2,1,1,1,1,1 (50, 60, 70, 80, 85, 90, 95, 100%) Then: 5 Rounds for

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Sat 10.14 “Annie found a Dumbbell”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Annie found a Dumbbell” 50-40-30-20-10 of: Double-Unders Sit-Ups EMOM: 4 Alt. DB Power Snatches (50/35) *Start with DB Snatches at

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Fri 10.13 For Time!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Build to heavy hang power clean and get weight set out for WOD For time! 5 Hang Power Cleans (155/105)

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Thurs 10.12 AMRAP 20!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 20 of: 25 Wall Ball Cleans (20/14) Run 100m with wall ball (20/14) 25 Wall Ball Sit-Ups (20/14) Run

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Wed 10.11 Barbell Complex and For Time WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Barbell Complex build: Complex (Power Clean + Front Squat + Hang Squat Clean + Full Squat Clean) 15 minutes to

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Tuesday 10.10 Coach Robbie’s Birthday WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Coach Robbie’s Birthday WOD! For time: Buy In: 26 birthday burpeese then: “Diane Plus” 26-15-9 of: HSPU Deadlifts (225/155) Then:

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Mon 10.9 Overhead Squats & Gymnastics/Cardio Intervals

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Overhead Squat: 7×3, Build to heavy not maximal set of 3 with perfect technique (50, 55, 60, 65, 70, 75, 80-85%)

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Sat 10.7 “Power Nancy!”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Power Nancy” 5 Rounds for time of: 400m run 15 Power Cleans (95/65) Goal=Under 22 minutes

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Fri 10.6 AMRAP 20!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI AMRAP 20 of: 50m Farmer’s Carry (24/16) 40 Wall Balls (20/14) 30 Toes to Bar 20 Burpeese 10 Strict Chest

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