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Tuesday, 3/5/24
Hang Snatch ON A 12:00 MINUTE RUNNING CLOCK…. Build to a Moderate-Heavy 3-Rep Hang Snatch* Workout 10 ROUNDS FOR TIME 3 Squat Snatch 6 DB Farmers Alt. Box Step-Overs 9 Up-Downs Over Bar
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CFML News 3/4/24
📚 Inside This WEEKS Newsletter 🏋️♂️ 24.1 Top Scores & Averages 📅 March 15, Friday Night Lights 🔥 March Programming Focus 🇺🇸 April 27, Manion
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Monday, 3/4/224
Shoulder Press ON A 15:00 MINUTE RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Strict Press Workout AMRAP 9: 6-9-12-15… Thrusters 9 Chest to Bar Pullups 12 Calorie Row
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Sunday, 3/3/24
3 SETS FOR QUALITY 100m KB Suitcase Carry (Athlete Choice, Moderate-Light)** 750/600m Row 1:00 Jump Rope Practice*** 20 Up-Downs 20 KB Goblet Alt. Lunges **50m w/ Right Arm, 50m w/ Left Arm.
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Saturday, 3/2/24
FOR TIME* 120 Wall Balls 100/80 Cal Bike 80 Deadlifts 60 Handstand Push-Ups *Partition reps and movements in any order to complete all work.
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Thursday, 2/29/24
ENDERTON FRONT SQUAT Every 2 Minutes x 5 Sets: 1 Pause Front Squat (3 Sec) + 1 Double Bounce Front Squat (1+¼) + 1 Front Squat Build to a Heavy Complex 2 SETS* AMRAP x 8 MINUTES 5 Strict Pull-Ups 7 Toes to Bar 18 Crossover Single Unders -Rest 2:00 b/t Sets- 0
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Wednesday, 2/28/24
ON A 10:00 RUNNING CLOCK… Practice Handstand Hold or Handstand Walking Workout AMRAP x 15 MINUTES 200m Run 20 Alt. DB Hang Power Clean & Jerks 2 Wall Walks
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Tuesday, 2/27/24
EMOM x 25 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 15 Box Jump Overs MIN 3 – 16 Front Rack Alt. Lunges MIN 4 – Max Sit-Ups MIN 5 – Rest
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CFML News 2/26/24
🏋️♂️ CrossFit Open. No Friday Left Behind🥇 CFML-Wayne Leader, Seth Flesher 🏥 CPR at CFML.. Wrapped 💪🏃♂️ Weekly workout highlights 👧🧑 Join our CrossFit youth coaching team
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Monday, 2/26/24
Strength EVERY 1:30 x 5 SETS* 1 Power Snatch + 2 Hang Snatch** *Start Light-Moderate and build to Mod-Heavy. TRAP DOOR 5 ROUNDS FOR TIME 8 Power Snatches 10 Burpees Over Bar 12 Chest to Bars
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Sunday, 2/25/24
AMRAP x 20 MINUTES 10-15-20-and so on… Cal Row* 5-10-15-and so on… Box Jumps (30/24)** *Alt. Cals… 5-10-15-and so on… **Option for 24/20.
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Saturday, 2/24/24
Clean and Jerk ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk Partner Workout – Performance IN TEAMS OF 2… AMRAP x 5 MINUTES Max Squat Clean & Jerks
