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WOD

3/16/2019

Strength Deadlift Heavy 3 Workout 6 RFT 100m run 8 DB Burpee deadlift - 50/35 **Starting off, and spending the majority of the time, on picking up some heavy weight. Let's get stronger, peeps. We'll [...]

3/15/2019

Workout CrossFit Open WOD 19.4 For total time: 3 rounds of 10 Snatches (95/65) 12 Bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 Bar facing burpees Time Cap: 12 minutes [...]

3/14/2019

Workout 20 min AMRAP 12/7 Bike cal 24 KB swings - 53/35 12 Dball shoulders - 100/60 (6/6) 6 Strict Pull ups Mobility 5 min - upper body work 5 min - lower body work [...]

3/13/2019

Strength Front squats Heavy 5 Workout 3 RFT 15 Power snatch - 95/65 15 V-ups 15 Thrusters - 95/65 **Last day of going overhead with the barbell. Phew! Not too bad of a week so [...]

3/12/2019

Workout "Grace" For time 30 Clean and jerks - 135/95 ^9 min time cap## Skill Work EMOM x 16 Even - Gymnastics movement Odd - Barbell movement **We're continuing with the clean and jerk theme [...]

3/11/2019

Strength 1 Power clean Heavy 3 Strength 2 Jerk - from racks Heavy 1 Optional cashout/accessory work 30 sec - bike max calories 50 banded good mornings (green/purple) 50 banded pull aparts (orange/red/blue) 30 sec [...]

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