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CrossFit – Fri, Apr 28 Front Squat (3-2-1-3-2-1) <p>3 at 75%</p><p>2 at 80%</p><p>1 at 85%</p><p>3 at 75%</p><p>2 at 80%</p><p>1 at 90%</p> Nowhere Fast (Time) ADV RX For Time, with a 9:00 Time Cap: 50 Power Cleans *On the Minute – 5 T2B Barbell – (155/105) The workout starts with 5 T2B. RX For Time, with …

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CrossFit – Thu, Apr 27 Metcon (AMRAP – Reps) <p>EMOM x 20</p><p>Minute 1: Burpee to Target</p><p>Minute 2: Alternating Pistols or Lunges</p><p>Minute 3: Calorie Row</p>

CrossFit – Wed, Apr 26 Shoulder Press (5-5-5-3-3-3-1-1-1) <p>Strict Press</p><p>Start at 65% &amp; Build</p><p>Rest 1-2 minutes between sets</p> Metcon (AMRAP – Rounds and Reps) <p>AMRAP 12:</p><p>9 Box Jumps</p><p>6 Dumbbell Snatches 50/35</p><p>3 Strict HSPU</p> Extra Work <p>3 Rounds</p><p>50/40 Cal Row</p><p>100m Farmers Carry 70/50 lbs</p><p>30 GHD’s or 100 DU</p>

CrossFit – Tue, Apr 25 Clean and Jerk (1×1 Build to a heavy single) Metcon (Time) <p>5 Rounds For Time:</p><p>20 Pull-ups</p><p>20 Push-ups</p><p>40 AbMat Sit-ups</p><p>40 Air Squats</p> Extra Work <p>Bike Intervals</p><p>5 Rounds:</p><p>4 Minutes On</p><p>1 Minute Off</p>

CrossFit – Mon, Apr 24 Back Squat (5-3-1-5-3-1) <p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p><p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p> Metcon (Time) <p>2 Rounds For Time:</p><p>800m Run</p><p>1,000/900m Row</p> Extra Work (Time) <p>3 Rounds</p><p>30 GHD sit-up</p><p>5 Mat Lengths (30′) weighted walking lunges</p><p>—round 1 Front Rack</p><p>—round 2 Back Rack</p><p>—round 3 Overhead</p><p> </p><p>Barbell 50% 1RM OHS</p>

CrossFit – Sat, Apr 22 Metcon (Time) <p>Partner WOD</p><p>5 Rounds</p><p>20 T2B</p><p>20 DB Thrusters 50/35</p><p>20 Burpee Box Jumps</p>

CrossFit – Fri, Apr 21 Deadlift (5×2 70-80% Same Weight for all 5 sets) <p>In between sets 30% max ring MU or Bar MU or C2B or Pull-up or Dips</p> Metcon (Time) <p>3 Rounds For Time:</p><p>400m Run</p><p>20 Box Step ups or Jumps</p><p>12 DB Hang Clean &amp; Jerks 50/35</p><p> </p><p>6 on the right and then 6 on …

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CrossFit – Fri, Apr 21 Deadlift (5×2 70-80% Same Weight for all 5 sets) <p>In between sets 30% max ring MU or Bar MU or C2B or Pull-up or Dips</p> Metcon (Time) <p>3 Rounds For Time:</p><p>400m Run</p><p>20 Box Step ups or Jumps</p><p>12 DB Hang Clean &amp; Jerks 50/35</p><p> </p><p>6 on the right and then 6 on …

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CrossFit – Thu, Apr 20 Metcon (Time) <p>5 Rounds</p><p>10 Air Squats</p><p>15Push-ups</p><p>20 Sit-ups</p><p>15/12 Cal Row</p>

CrossFit – Wed, Apr 19 Push Jerk (10×2 Climbing) Metcon (Time) <p>Cash-In 600m Run</p><p>4 Rounds of:</p><p>10 pull-ups</p><p>25 Wallballs</p><p>Cash-Out 600m Run</p>