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CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90% x 3+ (go for rep
CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with time remaining, AMRAP: 10/7 Calorie
CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10 Tuesday 3/16 “STRENGTH” Every 1:30
CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian Deadlifts 4 – Rest “CONDITIONING”
CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT. DB Thruster Chest To Bar
CROSSFIT Monday 2/1 “OPEN PREP” For Time: 50 Burpee Box Jump Overs (Time Cap: 10:00) – R5 – 5 Sets: 1:00 on/:30 off Thrusters (95/65)
CROSSFIT Monday 1/25 “OPEN PREP” EMOM x 10 minutes: 10 Bar Facing Burpees – R5 – 5 Sets of :30 on/:30 off: Thrusters (95/65lbs) “CONDITIONING”
CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30 OFF Toes to Bar X5
CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double-Unders 50
CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups – R5 – EMOMx10 8
CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90%
CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with
CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10
CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian
CROSSFIT Monday 2/8 “CONDITIONING” AMRAP 7 minutes: 14 Wall Balls 7 Box Jumps -R3- For Time: 21-15-9 Single Arm ALT.
CROSSFIT Monday 2/1 “OPEN PREP” For Time: 50 Burpee Box Jump Overs (Time Cap: 10:00) – R5 – 5 Sets:
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