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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

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