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Main – CrossFit Weightlifting Hang Clean (8 minutes EMOM Hang Clean) Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight. Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, […]

Main – CrossFit Weightlifting Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%) Metcon Happy Belated Birthday Joey! (Time) 6 Power Snatches 135/95 6 Pull ups 200m run 6 Squat Cleans 135/95 6 Pull ups 200m run 6 Front Rack Walking lunges 135/95 6 Muscle ups (6 pull ups) 200m run

Main – CrossFit Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,

Main – CrossFit Weightlifting Deadlift (5×3 85%) Metcon WOD (Time) 5 Rounds 6 Power Snatches, 135/95 12 Box Jump 24/20″

Main – CrossFit Weightlifting Shoulder Press (5×3 85%) Metcon WOD (AMRAP – Reps) EMOM for 14 Minutes ODD: AMRAP 5 Burpees over the bar + 5 Thrusters 95/65 EVEN: Rest

Main – CrossFit Weightlifting Weighted Pull-ups Pull up Complex 5 sets of: 3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar. then 5 Strict Pull ups then 7 Kipping Pull ups The goal is to complete the 15 reps without coming off the bar. If

Main – CrossFit Weightlifting Back Squat (3×5 80%) Metcon Partner WOD (Time) Teams of 2: 60 Deads 135/95 50 Hang Power Cleans 135/95 40 Front Squats 135/95 30 Jerks 135/95 20 Thrusters 135/95 One athlete works at a time. Every minute on the minute, stop where you are and both athletes complete 5 burpees.HAPPY BIRTHDAY

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