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Monday April 1st, 2019
Strength Clean & Jerk Find a MAX “Grace” For Time: 30 Clean and Jerks, 135# / 95#
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WORKOUT OF THE DAY
Saturday Partner WOD
Partner WOD WOD 1 Partner 1: 100 Cal Assault (switch every 25 cals) Partner 2: AMRAP 3 Hang Cleans + 3 Front Squats + 3 STOH #155/105 ...
Friday March 29th, 2019
Warm-up 2 Rounds 40 High Kees 20 High Kicks 40 Butt Kickers 20 TTJJ 10 Jumping Lunges 10 Windmills 5 Inch Worms w/ scorpion Kick ...
Thursday March 28th, 2019
Warm-up 4 Rounds or 15 Min 8 Squat Reach Ups 10 Single Leg DB Dead Lift #35/20 12 Plated Squats #25/15 10 Plated Sit Ups Metcon 80...
Wednesday March 27th, 2019
Warm-up 3 Rounds or 12 Min 10 Cal Bike 10 Ball Slams (Light) 10 Plated GTOH #35/25 10 KB Hang Snatch #35/18 Metcon 4 Rounds 3 Min...
Tuesday March 26th, 2019
Warm-up 4 Rounds 10 Good Mornings 10 TTJJ 10 Lateral Lunges 5 Inch Worms x2 Push ups 5 Dive Bombers 2 Perfect Stretch ea. Leg ...
Monday March 25th, 2019
Warm-up 3 Rounds or 10 Min 10 Leg Swings 8 Runner Lunges 8 Jump Squats 4 Hang Muscle Snatch 4 Front Rack Sots Press Strength Hang...
Saturday Partner WOD
Partner Metcon 21 Min AMRAP Partner 1: 20 Cal Row Partner 2: AMRAP 7 Dead Lift #225/155 11 Wall Balls #20/14 3 Rope Climbs
Friday, March 22nd
Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20...
Thursday March 21st, 2019
Warm-up 3 Rounds or 12 Min 30 Weighted Jump Rope 20 High Kicks 10 Beam Squats 5 Inch Worms w/ Scorpion Kicks 10 Ball Slams #25/15...
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