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11/22/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Snatch

Metcon (Time)

4 rounds for time of:

Run 400m

7 Hang Cleans (full) 185/125

11/22/14 Olympic Lifting


Main – Olympic Lifting

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Snatch

Clean and Jerk

Front Squat

GHD Situps (4×10)

11/21/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Power Clean & Push Jerk

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

11/20/14 Kettlebells


Main – Kettlebell

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Metcon (Time)

2-4-6-8-10-8-6-4-2

Swing-R/L

Clean-R/L

Press-R/L

24/16kg

* Looking for perfect sets

Metcon (Weight)

TGU Drills

11/20/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Strict Press

“Propane’ (Time)

“Propane”

7 rounds:

10 Jerks (95/65)

10 Kettlebell Swings (70/53)

100 Meter Shuttle Sprint

Rest 1:00 Between Rounds

Compliments of CFNE

11/19/14 WOD


Main – CrossFit

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Back Squat

Metcon (Time)

1:00 Nose & Toes Hold (or 50′ HS Walk)

21 Deadlifts 225/155#

21 Push Press 95/65#

15 Deadlifts 225/155#

15 Push Press 95/65#

9 Deadlifts 225/155#

9 Push Press 95/65#

1:00 Nose & Toes Hold (or 50′ HS Walk)

11/18/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 15 min

Swings-25 reps

Metcon (AMRAP – Rounds)

AMRAP 20min

Dbl FS-5 (24/16kg)

Farmers carry 50ft

Metcon (No Measure)

TGU Drills

11/18/14 WOD


Main – CrossFit

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Connectivity (No Measure)

2 Position Clean (hang & power position) + Jerk

Metcon (Time)

2X800m Run with 20/14# Med. Ball – rest 2:00 after each

then…

800m Run (no med ball)

11/18/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 15 min

Swings-25 reps

Metcon (AMRAP – Rounds)

AMRAP 20min

Dbl FS-5 (24/16kg)

Farmers carry 50ft

Metcon (No Measure)

TGU Drills

11/17/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Pause Snatch

Metcon (AMRAP – Reps)

1 min to do 3 rounds of:

3 T&G Full Snatches (use 65% of 1RM)

then:

5:00 AMRAP of:

KB Snatches 24/16kg (alternate arms every 20 reps)

*score is total KB Snatches*