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CrossFit – Tue, Oct 11 Back Squat (4-5 Sets 1-3 Reps @ 80-85%) 3-5 second pause just below parallel. Metcon (AMRAP – Reps) On the minute x 15: Minute 1: 1 Wallball + max burpees Minute 2: 2 Wallballs + max burpees Minute 3: 3 Wallballs + max burpees Minute 4: 4 Wallballs + max […]

CrossFit – Mon, Oct 10 Power Clean + Push Jerk (5 Sets of: 3 Power Cleans + 1 Push Jerk) Perform the power clean as a single rep not a touch and go Working at 70 – 75% Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Power Clean 1 Ring MU 100m Run 2

CrossFit – Sun, Oct 9

CrossFit – Sat, Oct 8

CrossFit – Fri, Oct 7 Deadlift (3-5 Sets: 2-4 Reps @ 75-80% *3-5 Second Isometric *Rest As Needed Between Sets – For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin on the way UP.)

CrossFit – Thu, Oct 6 Barbell For Boobs Oct. 22nd 8:30AM <p>Barbells For Boobs is an organization that started at a CrossFit gym.&nbsp; They did a workout to raise money for one of their members diagnosed with breast cancer and called it Barbell For Boobs.&nbsp; It has since become a big event amongst CrossFit gyms

CrossFit – Wed, Oct 5 Shoulder Press (3-5 sets: 2-4 Reps 80-85% 3-5 second pause 1 inch from shoulders climb or across…. log heaviest sets and reps) Metcon (Time) <p>4 Rounds</p><p>25 Wallballs 20/14lb</p><p>20 single DB Snatches 50/35</p><p>15 Box Jump Overs</p><p>10 Double DB Push Press 50/35</p>

CrossFit – Tue, Oct 4 Power Clean (5 sets 1 Power Clean 1 Hang Squat Clean 70-75% 1 RM Clean) Hanging By A Moment (Time) 5 Rounds For Time: 60 DU 9 Power Cleans 155/105 1 – 2 – 3 – 4 -5 Rope Climbs RX Power Cleans 135/95 Rope Climbs 1 – 1 –

CrossFit – Mon, Oct 3 Back Squat (3-5 sets 2-4 reps @ 75-80% 3-5 second pause at the bottom enter heaviest weight and the sets and reps at that heaviest weight.) Metcon (Time) <p>7 Rounds For Time:</p><p>200 Run</p><p>8 Double DB Box Step-ups (50/35)</p><p> </p><p>RX DB (35/20)</p>

10/1/22 Metcon Metcon (Time) Partner WOD 40 OHS 95 / 65 lb 40 Burpees 40 Calorie Row 36 OHS 115 / 85 lb 36 Burpees 40 Caloie Row 30 OHS 135 / 95 lb 30 Burpees 40 Calorie Row 24 OHS 155 / 105 lb 24 Burpees 40 Calorie Row Split Reps RX GOBLET SQUATS