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CrossFit – Thu, Jan 30 Push Press (6-4-2-6-4-2-6-4-2) repeat 3 times 6 – 4 – 2 60%-70%-75% Metcon (Time) 5 Rounds 200m Run 12 HSPU 20 Box Jumps

CrossFit – Wed, Jan 29 Metcon (Weight) 4×3 weighted pull-ups build in weight Metcon (Time) Partner WOD 40/30 Calorie Echo Bike 40 C2B 400m Run 60 alternating DB Snatches 50/35 80 Cal Row 80 T2B 800m Run 100 Step ups 100 DU split reps run together extra work 2 drop sets dumbbell curls 8 reps

CrossFit – Tue, Jan 28 Back Squat (4 x 3 build in weight) aim to finish at 80-85% of 1RM Abandon Ship (AMRAP – Reps) AMRAP 5: 50/40 Cal Row Max Wallballs AMRAP 4: 40/32 Cal Row Max Wallballs AMRAP 3: 30/24 Cal Row Max Wallballs AMARAP 2: 20/16 Cal Row Max Wallballs AMRAP 1:

CrossFit – Mon, Jan 27 Power Clean (9 sets climbing) build to 80% start around 55% Loaded (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift 285/200 lbs. 10 T2B 15 Bar-Facing Burpees RX 225/185 extra work 1-2-3-4-5-4-3-2-1 minute bike 10 empty barbell z-press 45/35 start and finish with the z-press for 10 sets

CrossFit – Sun, Jan 26 Metcon zone 2 at 11 AM 1k step-ups for Clyde Queen in a monster suite 1pm

CrossFit – Sat, Jan 25 Metcon (AMRAP – Reps) TEAMS OF 3: [0:00-9:00]:15 Rope Climbs90 Hang Power Cleans, 95 / 65 lb Max Calorie Echo Bike [9:00-18:00]:15 Rope Climbs 60 Hang Power Cleans, 115 / 85 lb Max Calorie Echo Bike [18:00-27:00]:15 Rope Climbs30 Hang Power Cleans, 135 / 95 lb Max Calorie Echo Bike

CrossFit – Fri, Jan 24 Metcon (10 Rounds for reps) On the Minute x 10: 1 Thruster (Build to Heavy) Score is total load Metcon (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 2: 5 Thrusters (80% of Heavy Single) 25/20 Calorie Row -Rest 2 minutes btwn rounds -pick up where you left off

CrossFit – Thu, Jan 23 Sumo Deadlift (3×10 TNG) Build in Weight, aim for 60-70% of 1RM Metcon (Time) 5 Rounds For Time: 10 Single Arm Devils Press 70/50 20-40-60-80-100 DU Goal is sub 18 RX 50/35 Extra Work 4-5 Rounds 2 minute Row 2 minute Bike 2 minute Ski Erg

CrossFit – Wed, Jan 22 Power Clean (5-4-3-2-1) 5 unbroken 65% 4 unbroken 70% 3 unbroken 75% 2 unbroken 80% 1 power clean at 85% Metcon (Time) 5 Rounds for Time: 12 Burpee 12 Pull-ups 12 Box Jump Overs

CrossFit – Tue, Jan 21 Shoulder Press (3×10) Build in Weight, aim for 60-70% of 1RM Metcon (Time) 3 Rounds For Time: 500m Row 12 Burpees 21 Box Jumps. (24/20″) Goal is sub 18 Extra Work Bench Press at 50% 8×8 Double DB Reverse Flys (light weight) 8×10