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January 6th 2019

A.  Deadlift 4×3 no touch and go! B.  5 Rounds for time 12 Box Jump 31 KBS 53/35# 18 Front Squat 95/63#  

January 5th 2019

A.  Snatch + Hang Snatch + 2 Overhead Squat Build to a heavy set. Beginners keep it light and focus on technique B.  “Fight Gone Bad” 3 rounds for total reps (in 17 minutes) 1 min Wall Ball 20/14# 1 min Sumo Deadlift High Pull 75/53# 1 Min Box Jump 1 min...

January 4th 2019

A.  Push Press + Split Jerk 3x(4+1) B. EMOM 8 5 KB Deadlift 53/35# 5 Russian KBS 5 Goblet Squat Max Burpee in remaining time score is total burpee Rest 3 minutes EMOM 8 30 Double under max thrusters in remaining time score is total thrusters  ...

January 3rd 2019

A.  Snatch Deadlift 4×5 B.  For time 20 Power Snatch 20 Bar facing burpee 20 Overhead Squat 20 Snatch (full) RX 95/63# 12 min time cap C.  Core Work: 1 round with minimal rest until done. 4x50ft Farmer Carry (as heavy as possible) 50 KB Russian twist 35/26# 1 min...

January 2nd 2019

A.  Squat 5×7 B.  AMRAP 6 400m run 500m row Max Front Squat 135/93# rest 3 AMRAP 6 20 Alt DB Snatch 50/35# 20 Wall Ball 20/14# 20 Air Squat Max Double Under post 2 scores to the white board.  Total Front Squats and Double...