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Sunday 1.13.19 CrossFit
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Saturday 1.12.19 CrossFit
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Friday 1.11.19 CrossFit
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Thursday 1.10.19 CrossFit
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Thursday 1.10.19 & Friday 1.11.19 XFit Juniors
Warm-up 4 rounds – speed it up each round- work up until the rest :30 jumping jacks :30 squat thrusts :30 rest Lift DB clean and front squat 5 lb plates x 5 7.5 DBs x 5 10 DBs x 3 12.5 DBs x 1 Now- practice with a PVC and try 15 lb barbell […]
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Wednesday 1.9.19 CrossFit
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Wednesday 1.9.19 & Thursday 1.10.19 XFit Teens
Warm-up 4 rounds – speed it up each round- work up until the rest :30 jumping jacks :30 squat thrusts :30 rest Skill Toes To Bar review and practice Lift Cleans 5 x 5 Metcon 10 EMOM- 3 deadlifts 3 power cleans 3 front squats 3 mountain climbers- L+R=1
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Tuesday 1.8.19 CrossFit
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Tuesday 1.8.19 & Wednesday 1.9.19 XFit Juniors
Warm-up Name Game Skill Hollow Rock and Superman Toes to Bar Lift Deadlift Ladder- using KBs and then a barbell at the end 25 KB x 5 35 kb x 5 45 kb x 3 55 kb x 2 70 kb x 1 Barbell 80 lb x1 – only to those moving well! Metcon 3 […]
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Monday 1.7.19 CrossFit