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Week of 01.02.17

Day 1 Strength: Back Squat 1 Rep Max Conditioning: 2007 Games Event 1 For time: Row, 1000 m then 5RFT 25 Pull-ups 7 Push Jerks, 135/93lb lbs 20 Minute Cap Day 2 Conditioning: Reps of 10,9,8,7,6,5,4,3,2,1 Front Squat 135/93lb • 1 Rope Climb after each set 10 Minute Cap...

Tuesday 12.27.16

  CrossFit WOD Clean 4×2 up to 90% 150/120 Cal Row Every 2 Min Perform 10 Overhead Squat 95/63lb 20 Min Cap Accessory: Band Face Pull Band Pull Apart 3×12+ Mobility: Barbell Quad Mash Partner Barbell Calf Mash Barbell PVC Thoracic...

Monday 12.26.16

REMINDER: 8am oly, 9/10am CrossFit CrossFit WOD “Bergeron’s Open Test” AMRAP20 50 wall balls 50 double unders 40 box jumps (24/20) 40 Toes-2-Bar 30 Pull-ups (c2b) 30 Burpees 20 power cleans (145/100) 20 jerks (145/100) 10 power snatch (145/100) 10 muscle-ups* *Sub...

Saturday 12.24.16

Closed tomorrow! Monday 26th: 8am oly, 9/10am CrossFit CrossFit WOD Snatch 5×2 up to 80% Every 4 Minutes for 20 5 Power Snatch 15/10 Cal Bike 30 Sit-ups No less than a minute rest Accessory: 3-5x Chinese Plank, 1 Min Mobility: Banded Trailing Leg Banded Posterior...