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Author Archives: Justin

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Friday, April 11th

Posted on by Justin

On the minute for 8 minutes
1 Power Snatch
1 Overhead Squat
1 Snatch

3 Rounds
400m Run
12 Power Snatches (95/65)
21 Wallballs

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Thursday, April 10th

Posted on by Justin

On the minute for 8 minutes
Split Jerk 2

Partner workout
5 rounds of:
250 meter row
Shoulder to Overhead (95 / 65)

Partner #1 rows 250m while partner #2 gets as many Shoulder to Overheads as possible. Then they switch. Each person does each exercise five times.

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Wednesday, April 9th

Posted on by Justin

Hex Bar Deadlift 3

3 Rounds
10 Pull-ups
10 Deadlifts (250/175)
10 Burpees

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Tuesday, April 8th

Posted on by Justin

Back Squat 5

4 Rounds
10 Front Squats (165/115)
400m Run
- rest 90 seconds

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Monday, April 7th

Posted on by Justin

On the minute for 8 minutes
1 Power Clean
1 Front Squat
1 Clean
1 Push Jerk

4 Rounds
15 Box On-and-overs
15 KB Swings
15 Sit-ups

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Saturday, April 5th

Posted on by Justin

Push Press 3

“Running Fran”
21 Thrusters (95/65)
21 Pull-ups
400m Run
15 Thrusters
15 Pull-ups
400m Run
9 Thrusters
9 Pull-ups
400m Run

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Friday, April 4th

Posted on by Justin

Clean & Jerk 1

“2008 CrossFit Games Final WOD”
30 “Squat” Clean & Jerks

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Thursday, April 3rd

Posted on by Justin

Hang Snatch 2

AMRAP in 10
7 Power Snatches
7 Toes to Bar

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Wednesday, April 2nd

Posted on by Justin

Back Squat 6

AMRAP in 12
10 Front Squats
10 KB Swings
10 Box Jumps

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Tuesday, April 1st

Posted on by Justin

“Lynne”
5 Rounds
Max Rep Bodyweight Bench Press
Max Rep Pull-ups
- Rest 3 minutes between rounds

1000m Row

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