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10/12/2018 Metcon (AMRAP – Rounds and Reps) Partner AMRAP 22: 20 power clean 135/95 20 toes to bar 20 burpee over bar 20 DB snatch 50/35 split reps as needed

10/11/2018 Single Leg Deadlift (3 rounds 8/8 with KB ) 0:30 on 0:30 off for 3 rounds SL KB RDL 8, right SL KB RDL 8, left Superman hold Peanut Butter and Chocolate (AMRAP – Rounds and Reps) AMRAP 20 20 KB Swing 53/35 40 DU 60 sec rest

10/10/2018 Front Squat (5×5, increasing ) start around 50-60% of FS, add weight each round Metcon (6 Rounds for reps) Every 4 minutes, for 6 rounds: 200m run 8 pullups 8 front squat 135/95 RX+ 8 chest to bar, 155/105

10/09/2018 Push Press (10 min to find heavy set of 3 ) then EMOM 5: 3 @ 85% Push Press (EMOM 5: 3 @ 85% ) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 115/75 1-2-3-4-5-6-7-8-9-10 Burpee box jump over 24/20" must face box on burpee BJO for RX

10/08/2018 Deadlift Warmup Row 500m 10m Inch Worms 10 Glute Bridges 5/5 Single Leg Glute Bridges 10m Straight Leg Bear Crawl 2 sets: 8 Goodmornings 45/33 8 KB Swings 2×10 RDL, increasing Deadlift (E2OM 16: 3 deadlifts @ 75%) Remember to use 75% of the number you hit on your testing day CrossFit Games Open…

crossfit 4/19/17 Clean + Hang Clean (same weight across all sets) 15 min. to complete 4 sets of: (1+1) x 2 @ 75-80% *drop bar after first C+HC and take 5 sec. rest before repeating *NO POWERS (unless you are Kanye) Reidy (AMRAP – Rounds and Reps) Death By Power Clean 155/105 Must complete 1…

crossfit 10/4/18 Staggered Stance Dbl Kb Dl (4×10/10) 10 reps on each leg. 2 min. rest between sets. Beat The Clock (Weight) E3MOM 15 200m Run 9 OHS 95/65 12 Box Jumps 24/20 If all movements are not completed within the 3 minute round, it is not RX. RX+ 135/95

crossfit 10/3/18 Work, Rest, Repeat (6 Rounds for reps) Amrap 22 2 min. on / 2 min. off 20 Double Unders 6 Hang Power Snatch 115/80 -Rest 2 min. 10 Wallball 20/14 6 HSPU -Rest 2 min. 6 individual rounds for reps. Rotate wods after every rest. Start back at the top of each wod.

crossfit 10/2/18 You’ve Got a Friend In Me (Time) Partner Chipper For Time: 2000m Row 40m Bear Crawl 12 Rope Climb ascents 48 T2b 2000m Row 40m Bear Crawl 120 Ring Rows 48 Single Arm Db Hang C&J 50/35 Partners switch when needed. Time Cap: 35 min.

crossfit 10/1/18 Deadlift (1RM Test Day) Work up to your heaviest Deadlift. Metcon (AMRAP – Rounds and Reps) Mystery Test Day Metcon Amrap 5 Straight Arm rKBS Amrap (AMRAP – Reps) One max effort attempt at Russian Kettlebell Swings with straight arms @ 70/53 Cannot put KB down/stop momentum/bend elbows. If so, amrap is over.