September 6, 2019

QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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September 25, 2018

CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…

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