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April 27th 2019

Strength and Conditioning 10am CrossFit Total 1 Rep max in each of the following Back Squat Press Deadlift 20 min time cap for each section ____________________________________________________ Cardio Core 9am AMRAP 5 400m run 30 Wall Ball 20/14# 30 Double Under 30...

April 26th 2019

Strength and Conditioning 5 Rounds of AMRAP 5 10/8 ABC or 12/10 Row Cals 200m run 10 Burpee Max Clean and Jerk 135/93# rest 90 seconds If you do not have at least 1 min. of clean and jerks, then it’s time to scale the cals. Post 5 scores to the board. RX+ Round...

April 25th 2019

Strength and Conditioning Warm up: 1 Round 400m run 10 Squats 10 Push-up 10 Pull-up Metcon:  Get as far as possible in 35 minutes with a partner…. 3 Rounds 42 Wall Ball 20/14# 30 Pull-up 18 Deadlift 225/153# straight into… 4 Rounds 50 Push-up 2 Rope Climb...

April 24th 2019

Strength and Conditioning Warm up:  10 minutes of Barbell Drills and Skilz Strength: Snatch  2-2-2-2-2 Build to a heavy set of 2 15 min time cap Metcon:  7 Rounds for time  10 Sumo Deadlift High Pull 95/63# 10 Push Jerk 95/63# RX+ 12 reps Rest 3 minutes Ca$h Out: For...

April 23rd 2019

Warm-up: 2 rounds (10 min cap) 200m run 10 leg swings 10 arm circles / Kipping swings 10 RDL 10 Press / Push Press Strength:  Every 90 seconds for 6 rounds 3 Clean + 1 Jerk no touch and go start at 50-60% and build each round post heaviest weight completed Metcon:...