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CROSSFIT Monday STRENGTH 5 Sets: 20 alt. Arnold Press R:30 10 Renegade Rows Rest 2:00 CONDITIONING OPEN: AFAP 30 box jump overs 4 Bar Muscle
CROSSFIT Monday “STRENGTH” In 10:00 Find a heavy of… 3 push press + 4 push jerks “CONDITIONING” AMRAP 16 OPEN 6 push press (135/85) 12
CROSSFIT Monday “STRENGTH” 4 Sets: 8/8 Front Rack Box Step Ups Rest :30 12 RDLs Rest 2:00 “CONDITIONING” OPEN 21-15-9 Front Squat (185/125) Bar Facing
Monday 12/4 “CONDITIONING” 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie
Monday 11/27 “STRENGTH” Every 2:00 x 5 Sets: 5 Back Squats + 3 High Box Jumps “CONDITIONING” 3 Rounds for
Monday 11/20 “STRENGTH” Every 2:00 x 5 Sets: 5-5-5-5-5 Clean Deadlifts “CONDITIONING” AMRAP 15 minutes 5 Squat Clean and Jerks
Monday 11/13 “STRENGTH” EMOM x 6 minutes: O: 4 TnG Power Cleans + 12 Wall Balls E: REST In 10
Monday 11/6 “STRENGTH” Back Squat Every 2:00 x 7 Sets: 50% x 5 60% x 3 70% x 2 75%
Monday 10/30 “STRENGTH” Bench Press Every 2:00 x 7 Sets: 70% x 1 77.5% x 1 82.5% x 4 x
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