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11/15/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 5min

One arm swing-24/16kg

Metcon (Weight)

8rds 16/12kg

20:10

Swings-R/L

Cleans-R/L

Press-R/L

Snatch-R/L

Metcon (No Measure)

TGU drills

11/15/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Clean and Jerk

Metcon (Time)

5 rounds for total working time of:

30 Dubs

20 Pistols (alternating)

10 Power Snatches-75/55

11/14/14 WOD


Main – CrossFit

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Power Clean / Push Jerk

Metcon (AMRAP – Reps)

3 rounds of:

10 C2B Pullups

10 Thrusters @ 95/65

2:00 ME Burpee Box Jumps 24/20″

3 rounds of:

10 C2B Pullups

10 Thrusters @ 95/65

11/13/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

VWC 36:36 16/12kg

15 sets

Metcon (Time)

For time 16/12kg

100x reps each exercise

KB Swings

KB Goblet squats

KB Press

KB Suitcase deadlift

KB Thruster

Metcon (No Measure)

Core drills

11/13/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Strict Press

Metcon (Time)

Three rounds

800m

KB OHS-50 24/16kg

11/12/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Back Squat

Metcon (AMRAP – Reps)

EMOM for 15 minutes:

10 T2B

8 Snatches (full) 135/95

40 Double-Unders

11/11/14 WOD

Main – CrossFit

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Connectivity (No Measure)

2 Position Clean (hang & power position) + Jerk

Metcon (AMRAP – Reps)

With a partner perform:

4 Rounds of:

Partner 1: Run 400m

Partner 2: 8 Deadlifts 225/155 then ME Pushups until partner returns

*score is total combined pushups*

11/11/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

20:10

Swings-30 sets 24/16kg

Metcon (Time)

Dbl Kettlebells

1-2-3-4-5-6-7-8-9-10

FS and Cleans

Metcon (No Measure)

TGU drills

11/10/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Pause Snatch

Metcon (AMRAP – Reps)

EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

11/10/14 WOD


Announcements

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Hydrostatic Body Fast Test

Main – CrossFit

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Connectivity (No Measure)

Pause Snatch

Metcon (AMRAP – Reps)

EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.