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

01/30/2015

Main – CROSSFIT Metcon (Time) 50 Dubs/ 150 singles 40 OTB Burpees 50 Dubs/ 150 singles 30 OTB burpees 50 Dubs/ 150 singles 20 OTB Burpees 50 Dubs/ 150 singles 10 OTB Burpees

01/29/2015

Main – CROSSFIT Lynn-to-the-max (AMRAP – Reps) Lynn-to-the-max Max effort for 5 rounds Bench press @ bodyweight / 65% BW Strict pull ups Front Squats @ Bodyweight Rest 3:00 * set up two bars, add your weights before each round and switch out with...

01/28/2015

Main – CROSSFIT Metcon (Time) Partner Wod Row or Run 500m 8 Power Clean and Jerks 135/95 80 OTB Burpees Row or Run 500m 6 Power Clean and Jerks 60 OTB Burpees Row or Run 500m 4 Power Clean and Jerks 40 OTB Burpees Row or Run 500m 2 Power Clean and Jerks 20 OTB...

01/27/2015

Main – CROSSFIT Deadlift (3X5 add 5-10 lbs to last workout) Metcon (Time) “Lran” 21-15-9 Rx Front Rack Lunges 95/65 Pull ups Rx+ Front Rack Lunges 95/65 Chest to Bar Pull...

01/26/2015

Main – CROSSFIT Back Squat (10@50%-5@65%-3@75%-2@85%-1@95% – 3X1 @ PR) If instructed to, the coach may ask you to find a 5RM instead of a 1RM Metcon (AMRAP – Rounds) 8:00 Rx Broad Jumps – 4 reps Push ups — 16 reps Rx+...