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Thursday, January 8, 2015

Snatch Technique Sets 8 sets x 2 reps @ 50% of 1RM Rest 1 minute between sets Metcon EMOM for 12 minutes 5 wall ball shots (20/14) 5 Toes to Bar  Continue reading

Wednesday, January 7, 2015

“Helen” 3 rounds for time: 400m run 21 KB Swings (53/35) 12 pull ups PLEASE RECORD TIME and SCALING  Continue reading

Tuesday, January 6, 2015

Clean and Jerk Technique Sets 8 sets x 2 reps @50% of 1RM Rest 1 minute between sets Metcon 3 rounds for completion Plank Walk 15′ Left Burpee x5 Plank Walk 15′ Right Burpee x5 Rope Climb Double Unders x 30 Rope Climb Run 200m  Continue reading

Monday, January 5, 2015

CROSSFIT TOTAL Test 1RM in SQUAT/PRESS/DEADLIFT Rest as needed between sets  Continue reading

Saturday, December 20, 2014

Angie 100 pull ups 100 push ups 100 sit ups 100 squats All reps of each exercise must be completed before moving to the next exercise  Continue reading

Friday, December 19, 2014

Thruster Work up to heavy triple with perfect form rest 2 minutes between sets Metcon 5 minute AMRAP 5 Thrusters(115/75) 5 pull ups rest 3 minutes 5 minute AMRAP 10 calorie row 5 burpees rest 3 minutes 5 minute AMRAP 5 HSPU 20 double unders  Continue reading

Thursday, December 18, 2014

4 Rounds for time 800m run 2 Rope Climbs 20 Wall Ball  Continue reading

Wednesday, December 17, 2014

Powerclean 4 sets x 2 reps @ 90% of 1RM rest 2 minutes between sets Metcon 5 Rounds with 1 minute rest between rounds 20 Toes to Bar 30 double unders 40m Sandbag carry  Continue reading

Tuesday, December 16, 2014

Offset Waiters Carry/Suitcase Carry 10 sets x 50′ Left arm raised 10 sets x 50′ Right arm raised Rest 30 seconds between sets Press 3 sets x 4 reps @85% with 3 second hold @ extension rest 2 minutes between sets Pull up 50 Strict reps in as few sets as possible Metcon 500m row  Continue reading

Monday, December 15, 2014

Squat 4 sets x 3 reps @90-95% of 1RM Rest 3 minutes between sets Metcon 20 minutes EMOM Odd minutes- Front Squat (135/95) RX+ (155/115) x Max reps Even minutes- Rest Continue reading

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