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Saturday, March 28, 2015

Crossfit Games 15.5 or 20 rounds (20 minute time cap) 5 wall ball shots 5 burpees 10 double unders Each subsequent round add 5 double unders Each miss on double unders perform 5 sit ups Score is total rounds completed before 20 minute mark Continue reading

Friday, March 27, 2016

Crossfit Games 15.5 Continue reading

Thursday, March 26, 2015

4 sets of the following complex 6 dead lift 6 hang clean 6 push press 6 back squats try to add weight each set log top weight completed any drop of bar constitutes a penalty of a 800m run or 100 du’s Metcon Annie 50-40-30-20-10 double unders sit ups(unanchored) Continue reading

Wednesday, March 25, 2015

EMOM for 20 minutes Alternate Exercises each minute 1 snatch + 3 OHSM=95# add 5-10# each set until fail then drop 10# W=65# add 5-10# each set until fail then drop 10# 10 burpee pull ups Metcon 10 minutes 30 seconds row max calories 30 seconds rest Continue reading

Tuesday, March 24, 2015

Seated Strict Press 3 sets x 15 reps Rest 45-60 seconds between sets Push Press EMOM for 7 minutes 2 reps @ approx 70-80% of 1RM Metcon 10 minute AMRAP 3 Push ups 5 pull ups 7 sit ups Continue reading

Monday, March 23, 2015

EMOM for 12 minutes 3 front squats start at 60% move up weight W=5# M=10# each minute until you feel close to failure then try to remain at that weight Metcon 3 rounds for time 400m run 10 goblet lunges 10 KB Swing 30 double unders Continue reading

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