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Featured Posts

082018-082418

August 19, 2018

 

 

Monday 082018

 

Strength

Front Squat 

5,3,1

5,3,1

5,3,1

 

MetCon

AMRAP 10 

20 T2B

10 Power Clean (185/105)

 

Tuesday 082118

 

4 Rounds for time of:
8 Deadlifts, 250#
16 Burpees
3 Rope Climbs, 15'
600m Run

 

Wednesday 082218

 

Midline

3 Rounds

1 Min HS Hold

:30 Plank Hold

:15 L Sit Hold

 

Teams of 2
60-40-20
Hang Power Snatch (95/65)
C2B

 

 

Thursday 082318

 

Clang and Bang Day

Bring your knee sleeves, belts, and wear your singlets!
(Kidding about the singlets... unless you seriously have one!)

 

CrossFit Total

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

Friday 082418

 

For time:
50 double-unders
5 Clean and Jerk
50 double-unders
4 Clean and Jerk
50 double-unders
3 Clean and Jerk
50 double-unders
2 Clean and Jerk

 

Add weight to the Clean and Jerk each round.

 

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

 

Scale Options:

Men

155-185-205-225

135-155-185-205

95-135-155-185

75-95-115-135

 

Women

105-125-135-155

95-105-125-140

75-95-105-125

55-75-95-105

 

Scale Accordingly - Scale Smart

*You can go further then this, this is just some of the options!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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