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Thursday 11.1.18 CrossFit
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Thursday 11.1.18 & Monday 11.5.18 Preteens & Teens
Warm-up 5 AMRAP 7-9 explain and do 20 high knees :20 plank hold 20 butt kicks :20 wall sits 20 jumping jacks :20 squat hold Skill clean and jerk 2×2 10×1 Metcon Cardi-oh no… 22 min time cap 500 m row 50 jump rope 50 lunges- left plus right equals 2 400 m row 40 […]
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Thursday 11.1.18 & Friday 11.2.18 XFit Juniors
Warm-up Coach choice Lift Barbell clean and Jerk Metcon 10 AMRAP 100 meter farmers carry- 15 lb kb 10 PVC cleans 100m 15 lb waiter carry 10 PVC jerks
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Wednesday 10.31.18 CrossFit
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Tuesday 10.30.18 CrossFit
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Tuesday 10.30.18 XFit Juniors
Warm-up 8 AMRAP- with a PVC- coach will lead and count through the first round 5 deadlift 5 cleans 5 front squats 5 push press 5 back squat 100 m run Conditioning Jump for distance Lift Introduce Sumo deadlift High Pull Metcon 8 AMRAP 8 SDHP- 15# 8 box jumps 8 squats
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Monday 10.29.18 CrossFit
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Monday 10.29.18 & Tuesday 10.30.18 Preteens & Teens
Warm-up 8 AMRAP- with a PVC- coach will lead and count through the first round 5 deadlift 5 cleans 5 front squats 5 push press 5 back squat 100 m run Skill Introduce SDHP Push butt back and deadlift to hips 3x When KB gets to hips, yank as fast as you can, squeezing glutes […]
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Sunday 10.28.18 CrossFit
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Saturday 10.27.18 CrossFit