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02.18.2019 7 Rounds, For Time, of: 12 Hang Power Cleans (115/75) 16 Wall Ball Shots (20/14) 18 Box Jump Overs (24/20) 24 Abmat Sit Ups 02.19.2019 A. Power Snatch - 5 Sets to Establish a 10rep TnG Max *No Dropping or resetting B. 3-5 Rounds, Each for Time, of: 25 Cal Row 15 Burpees 35 Air Squats *Rest as needed, but limit it to 1.5:1 how long it takes you to do the set. Roll through rowers in class as needed. 02.20.2019 A. High Bar Back Squats: 2-2-2-2-2-2-2-2--2-2 *Build to 80% of your max and perform all 10 sets at or above that load. B. 75 T2B for Time* *Scale with 150 Russian Twists if unable to perform the movement RX 02.21.2018 A. Deadlift- 5-5-5-5-5 *Build to 70% of your max and perform all 5 sets @ or above that load. B.10 Rounds for Time, of: 12 Push Jerks (100/70) 30 Double Unders *Scale to 6 rounds if needed. 02.22.2019 CF Games Open 19.1 TBD 02.23.2019 5 Rounds for Time, of: 10 Burpee Box Jumps 15 Power Snatch (75/55) 10 Ring Dips* *Scale with Bands, Box Dips or Strict Push Ups
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02.11.2019 A. Snatch - 1-1-1-1-1-1 B. Row 3K for Time 02.12.2019 5 RFT of: 9 Thrusters (135/95) 11 Burpee Pull Ups 02.13.2019 20 Minute AMRAP of: 25 KB Swings (70/53/Sx) 15 Box Jumps (30/24/Sx) 02.14.2019 A. Squat Clean 3-3-3-3-3-3-3 B. "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups 02.15.2019 A. Push Press 10-10-10-10 B. Toes to Bar - 3 x ME Reps C. For Time: 21-15--9-6-3 Reps of: Push Press (75/55) Front Squat (75/55) 02.16.2019 In a Team of Two, Complete the Following For Time: 2,000m Row 100 Push Ups 80 Hang Power Cleans (95/65) 60 Wall Ball Shots (30/20) 40 DB Snatches (60/35) 20 Inverted Burpees 10 Muscle Ups (30 Pull Ups) 02.04.2019
A. Push Jerk - 5-5-5-5-5 A2. Weighted Pull Up - 2-2-2-2-2 (The pull ups are done during the rrest between jerks. Jerks start no lower than 65% of your max) B. 3 Rounds for Time, of: 40 Sit Ups 30 KB Swings (53/35) 20 Burpees 10 C2B Pull Ups* *The hardest Pull Ups you can do. 02.05.2019 7 RFT, of: 10 SDHP (75/65) 10 Ring Dips Scale as needed 02.06.2019 5 minutes of Double unders 5 minutes of 95/65 lb Clean and Push jerk 3 minutes of Double unders 3 mintutes of 95/65 lb Clean and Push jerk 1 minute of Double unders 1 minute of 95/65 lb Clean and Push jerk 02.07.2019 A. Snatch Deadlft -3-3-3-3-3-3 B. BTN Push Press - 7-7-7 C1. Isabel 30 Snatches for Time, 135/95 or. C2 - Randy - 75 Power Snatches for time, 75/55) 02.08.2019 "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups* 135/95 pound Hang power cleans, 10 reps Scale with 15 Pull Ups Per round. 02.09.2019 A. Deadlift - 1Rm in 20 Minutes B. 21-15-9, Reps for Time, of: Deadlift (185/125) Burpee Box Jump Overs (24/20) |
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