>A] Front Squat 3,3,3

B]12 KB Clean+Jerk (Weak Side)
    12 KB Clean + Jerk (Strong Side)
    200m run

C] Med Ball Medley #2

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>Bench Mark Tuesday

A] Hang Cleans 3,3,3

B] Helen
     400m
     21 KB Swings
     12 Pull Ups

C] Hollow Rocks 100

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>A] Push Jerk 3,3,3

B] Death by Clean & Jerk

on the First minute perform 1 C&J, on the 2nd minute 2 C&J and so on, until you cannot complete desired number of reps in allocated time.

C] Foam Roller

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>A] 3 Rounds of Max Reps Push Ups
      rest as needed between efforts

B]15-11-7
    Power Snatch @40/25
   Overhead Squat @ 40/25
    Toes 2 Bar

C] Med Ball Medley 2

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>A] Pull Up/Kip Tekkers

B] 20min Amrap
     6 Deadlifts (120/80)
     12  Jumping Lunges (Static-Each Leg-Change in mid air)
     6 Burpees
     200meter run

Post Rounds to comments

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>DT

5 rounds

12 Deadlift
9 Power Cleans
6 Push Jerk

70/50kg

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>

• 1 Partner WOD on Saturday 26th of Febuary at 10am for 1 Hour
• Member + 1 Guest (If no Guest we will pair you Up)
• Guest is FREE OF CHARGE (Member is also Free of charge if 2 per Week)
• This is a monthly event- so keep nagging your friends
• Share the Pain is taking place so you can bring friends and family to a class to help explain CrossFit to them.
• Share the pain will be the Day Dragon CrossFit announce Member of the Month.
• Share the Pain is just one of the extra events that Dragon CrossFit has in the pipeline for it members.

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>A) work up to 3rm deadlift

B) 12 min Window
8 rounds of
6 Burpees
8 toes to rings

Then

Max rep box jumps (24/20)

Post box jumps to post

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>A) work up to 3rm deadlift

B) 12 min Window
8 rounds of
6 Burpees
8 toes to rings

Then

Max rep box jumps (24/20)

Post box jumps to post

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>On Saturday, we at DC will be doing a WOD courtesy of Karl Steadman from CrossFit 3D.
This WOD is to raise awareness for a St Johns Hospice in Manchester in remembrance of a friend named Gordon.


The WOD is as follows


‘Gordon’


20minute Amrap
4 Burpees
8 OHS (40/20)
12 T2B






TODAY’S WOD


For Time:


30 Deadlifts at 55% of 1RM
then
3 Rounds
30 OH Situps (10/5)
400m
30 Press Ups

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