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Friday 7/21/17

US CrossFit – CrossFit

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Sumo Deadlift (5-3-3-1 )

4 Sets: (AMRAP – Reps)

4 Sets:

In 2:00 complete:

-5x Power Snatch (115/85)

-Max Burpee lateral Box Jump.

Thursday 7/20/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 Rounds:

-10x DB Burpee

-10x Windshield Wiper T2B

-14x Knee to Elbow Push up

5 Rounds (Time)

5 Rounds for time:

-20x Wall Ball

-15x Pull up

-10x Burpees

Wednesday 7/19/17

US CrossFit – CrossFit

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Shoulder Press (5-3-3-1 )

Partners (AMRAP – Rounds and Reps)

20 min. AMRAP:

A) 12-9-6:

-DB Thruster

-Hand Release Push up

B) Row max Meters

*Switch after partner finishes 21-15-9.

Tuesday 7/18/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 Rounds:

-14x KB Windmills (7/side)

-20x Alt. KB Front Rack Step up

-20x Slam Ball

12:00 AMRAP (AMRAP – Rounds and Reps)

12 min. AMRAP:

-10x Deadlift (115/85)

-10x Power Clean (115/85)

-10 Shoulder to Overhead (115/85)

Friday 7/14/17

US CrossFit – CrossFit

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Sumo Deadlift (5-5-3-1)

6 Rounds for time (Time)

6 Rounds for time:

-10x Power Clean (95/65)

-10x Pull up

-15x Wall Ball

Thursday 7/13/17

US CrossFit – CrossFit

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Stamina (No Measure)

3 Rounds:

-12x KB Cossack Squat

-2 gym lengths weighted Crab Walk

-10x Russian Combat Twist

12 min. AMRAP (AMRAP – Rounds and Reps)

12 min. AMRAP:

-8x Box Jump

-8x Burpees

-Ascending Ladder KB Swing

(3/6/9/12/15/18…)