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Main – CrossFit 14.4 (AMRAP – Rounds and Reps) Metcon (Time) MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters […]

Main – CrossFit Metcon (Time) MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old

Main – CrossFit Weightlifting Deadlift (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1) If you didn’t do so already from last week then add 10lbs to your 1 rep max then take 90% of that number and then do your % for rep scheme. Metcon Happy Birthday Brandy and Catherine!!!! (Time) 5 Rounds: 5 Wallballs + 5

Main – CrossFit Weightlifting Floor Press (20 RM Floor Press) Work to the most weight you can floor press 20 times. Metcon Partner WOD (Time) 3 Rounds 12/10 Calorie Row 8 BurpeesAthlete One completes 3 Rounds of the row/burpee as fast as possible. Then athlete Two has complete their three rounds while athlete One rests.

Main – CrossFit Weightlifting Clean and Jerk (EMOM 12 min 1 Clean & Jerk) If you know your max or close to your max Clean & Jerk (don’t guess too high) then follow this rep Scheme minute to minute and have your plates out and ready to set up. Min 1: 75% Min 2: 80%

Main – CrossFit Weightlifting Back Squat (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1) Again we are going off of our 90% max and then take the % listed from that number. If you did not add 10lbs to your 1RM last week please do it this week then take 90% of that new number. Metcon Nate

Main – CrossFit Metcon Metcon (AMRAP – Reps) 8 min AMRAP 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 inch 15 Deadlifts, 185/135 15 Box Jumps, 24/20 20 Deadlifts, 225/155 15 Box Jumps, 24/20 25 Deadlifts, 275/185 15 Box Jumps, 24/20 30 Deadlifts, 315/205 15 Box Jumps, 24/20 35 Deadlifts, 365/225 15 Box Jumps, 24/20step

Main – CrossFit Deadlift (40%x5, 47%x5, 55%x3, 65%x5, 75%x5, 85%x5) 3/13/14 (Time) 7 Rounds: 7 WB 20/14 7 T2B 7 PC 135/95 7 BJ 24/20″

Main – CrossFit Endurance 4x300m Row rest 1 Min every set Floor Press (20 RM Floor Press. ) Work to the most weight you can floor press 20 times. This will be a bench mark we will repeat. “Deck of Cards” (Time) “Deck of Cards” Flip over playing cards one at a time. The suit

Main – CrossFit Warm-up Endurance (No Measure) Endurance: Row 400m rest 1 min Run 400m rest 1 min Row 200m rest 1 min Run 200m DoneGo as hard as you can. This is not a jog or a slow row. EMOM With a running clock… Snatch EMOM for 5 min: Power Snatch + Squat Snatch