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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

Main – CrossFit Warm-up Warm-up (No Measure) Row 200m 10 Air Squats, 10 quad pulls, 10 knee tucks, 10 soldier walks, 10 mountain climbs then 4x200m Run – every 2 min as fast as possible. Each time rest the remainder of the 2 min if there is any. So go at 0:00, 2:00, 4:00, 6:00,

Main – CrossFit Open 14.2 (AMRAP – Reps) From 0:00 to 3:00 2 Rounds of: 10 Overhead Squats (95/65) 10 Chest-to-Bar Pull-Ups From 3:00 to 6:00 2 Rounds of: 12 OHS (95/65) 12 C2B From 6:00 to 9:00 2 Rounds of: 14 OHS (95/65) 14 C2B ETC., following same pattern

Main – CrossFit Weightlifting Deadlift (40% 1×5, 50% 1×5, 60% 1×5) Metcon Happy 31st Birthday Kim Long!!!!! (Time) 3 Rounds 11 SDLHP 95/75 lbs 10 Over the bar lateral hops 10 Wallballs 20/14 lbs

Main – CrossFit Weightlifting Shoulder Press (40% 1×5, 50% 1×5, 60% 1×5) Metcon Happy 56th Birthday Starr!!! (Time) 5 Rounds 10 T2B 25 HRPU 10 Pull-ups Cash-out 56 Walking Lunges (30/20 slam balls) ADV RX 3 MU in place of the pull-ups

Main – CrossFit Weightlifting Hang Clean (10 Min EMOM 2 clean deads and 2 Hang cleans ) 2 clean deadlift then 2 Hang Cleans When you do the 2 clean deadlifts you are working on your olympic lift form and putting yourself in the perfect position from the floor to above your knee. Then do

Main – CrossFit Weightlifting Back Squat (40%x5, 50%x5, 60%x5) Yes it is lightweight ….. DELOAD week. Metcon WOD (AMRAP – Reps) 4 Rounds 3 Min AMRAP 40 KBS 24/16kg 15 Thrusters 95/75 Rest 2 minutes between rounds

Main – CrossFit Weightlifting Front Squat (60%x3, 75%x5,85%x3, 95%xMR) Metcon CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Main – CrossFit Weightlifting Power Snatch (15 min establish 1 rep max) Metcon WOD (AMRAP – Reps) 3 Rounds for total Reps 2 minutes AMRAP 5 Snatches 135/95 25 DU –Rest 1 minute 1 minute AMRAP T2B –Rest 1 minuteRepeat the entire WOD 3 times for total reps