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Tuesday 4 February 2014
Strength: 3×5 Strict Pullups + 10 kipping pullups (do not drop from the bar) 4×8 Ring Dips Metcon: 3 Rounds for time 10 Touch’N’Go Cleans 135/95 20 Unbroken Wall Balls 20/14 *15 burpee penalty every...
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Tuesday 18 March 2013
STRENGTH/SKILL: 7X2 SQUAT SNATCH (HEAVY BUT PERFECT FORM) CONDITIONING: 7 ROUNDS 1:00 ME WALL BALLS 20/14 0:30 ME POWER CLEAN AND PUSH JERK 135/95 (ROUNDS 1&2)...
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Tuesday 1 April 2014
Strength/Skill: Split Jerk 12 minutes to establish a 1 RM Conditioning: 7 Rounds for time- 200m Run 10 KB SDHP, 70/53 10 Wall Balls, 20/14
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Saturday 5 April 2014
“Synchronized Karen” Back squats 5 min AMRAP 185#/125#/95# Bar must come from ground Complete as many back squats as a team (1 bar, 1 person working at a time) in 5 minutes. Bar must come from the...
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Tuesday 15 April 2014
Strength: Barbell- “Big Clean Complex” 6 climbing sets of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High...
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Wednesday 30 April 2014
Conditioning- For Time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 Box Jumps, 24/20″ Rest as needed, then: With a partner, 1 person working at a time: 4 min ME Clean and Jerk, 135/95 5 min ME pull...
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Tuesday 20 May 2014
Conditioning- EMOM for 30 minutes Min 1: 10 Cal Row Min 2: 10 BOX JUMPS 24/20 Min 3: 10 Deadlifts 185/135 Min 4: 10 Wall Balls 20/14 Min 5: 10 Pull ups Min 6: Rest Repeat cycle until the 30 min mark...
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Tuesday 3 June 2014
Barbell- Clean and Jerk EMOM for 5 min: Power Clean + Hang Squat Clean + Squat Clean + Jerk – you choose the weight Conditioning- TEAMS of 2: AMRAP in 15 min Partner One does AMRAP Wall Balls, while...
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Tuesday 17 June 2014
***Reminder to Coaches, there will be a Coaches meeting at 6:30PM Barbell- 5×2 Squat Snatch, work on technique and Touch and go reps. Weight climbs on these sets Conditioning- 50 Wall Balls, 20/14 25...
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Thursday 26 June 2014
TEAMS OF 2: “GRACE” 30 REPS CLEAN AND JERK 135/95 then: “KAREN” 150 WALL BALLS 20/14 then: “Isabel” 30 reps SNATCH 135/95 *30 MINUTE TIME CUT OFF
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