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CrossFit – Thu, Aug 22 Battle Of The Lake VI Saturday October 19th, Sign up Link below: https://local-comp.com/controller/event/view-all?hiddenEventId=168 Strength (9 Rounds for reps) For load:ADRX Split Jerk RX Push Jerk2 sets of 3 at 70-80%3 sets of 2 at 80-90%4 sets of 1 at 90%+ – Welcome to week seven of our Strength cycle. Continue […]

CrossFit – Wed, Aug 21 Strength (9 Rounds for reps) For load:ADV RX Squat Clean RX Power Clean2 sets of 3 at 70-80%3 sets of 2 at 80-90%4 sets of 1 at 90%+ – Welcome to week seven of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. You

CrossFit – Tue, Aug 20 General Warm-up 1 set:10 PVC pass-throughs10 torso twists/direction10 leg swings/leg10 lateral leg swings/leg200-meter run 1 set:10 PVC pass-throughs10 scap pull-ups10 ring rows10 scap push-ups10 push-ups200-meter run 240820 (5 Rounds for reps) – RX –Every 3:00 for 5 sets:200-m run7 pull-ups5 chest-to-bar pull-ups3 bar muscle-ups – INTERMEDIATE –Every 3:00 for 5

CrossFit – Mon, Aug 19 General Warm-up Dynamic warm-up 1 set:10 jumping jacks10 over-the-fences10 jumping jacks10 Kang squats10 jumping jacks10 push-ups10 jumping jacks10 burpees Jump-rope warm-up :30 each of:Single-undersSingle-under jog in placeSingle-under jump front to backSingle-under jump side-to-sideSingle-under left legSingle-under right legDouble-under attempts 240819 (AMRAP – Rounds and Reps) – RX –As many rounds and

CrossFit – Sun, Aug 18

CrossFit – Sat, Aug 17 Hang Squat Clean (Pre-workout EMOM 8: 3 hang squat cleans – Work to a heavy 3-rep for the day.) Partner WOD (AMRAP – Rounds and Reps) – ADV RX-AMRAP 20 with a partner:30 front-rack reverse lunges (95/65)20 push presses10 bar muscle-ups– Share work as desired. – RX-AMRAP 20 with a

CrossFit – Fri, Aug 16 Deadlift (Take 10:00 to build to a heavy 5-rep deadlift TNG) Metcon (Time) 30-20-10: Power SnatchFront Squat Lateral Over the Bar Burpees Barbell: 95 / 65 lb

CrossFit – Thu, Aug 15 Strength (9 Rounds for reps) For load:ADV RX Split Jerk RX Push Jerk3 set of 3 at 70-80%3 sets of 2 at 80-90%3 sets of 1 at 90%+ – Welcome to week six of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. Metcon

CrossFit – Wed, Aug 14 Metcon (9 Rounds for reps) For load:ADV RX Squat Clean RX Power Clean3 set of 3 at 70-80%3 sets of 2 at 80-90%3 sets of 1 at 90%+ – Welcome to week six of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. Metcon

CrossFit – Tue, Aug 13 General Warm-up 3 sets:200-meter jog20 mountain climbers20 alternating plank shoulder taps20 jumping jacks5 push-ups Bench Press (- RX – For load: 10-10-10-10-10 Bench press – INTERMEDIATE – Same as Rx’d – BEGINNER – With a light load: 10-10-10-10-10 Bench press) Skill Work (AMRAP – Reps) Post-workout8 sets::20 double-unders:10 rest Stretching