WOD:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

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CrossFit Total

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

(Be careful here. Lift to lift another day)

*3 attempts at each lift*

The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. Warm up as need. You only get 3 attempt at each lifts. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach or your workout partner. This will allow the coach to validate your lift.

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Extra Credit:

“Karen”

For time-

150 wallballs 14/20 9/10

Open gym Thursday:

Sign up here

https://Cfpbscheduling.as.me/

–

Open gym WOD:

12x

Pick one-

250m ski erg

250m row

200m run

.3 mile assault bike

⁃ equal work to rest –

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

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WOD:

20mins to build up to

a 1RM snatch

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“Annie”

50-40-30-20-10reps of:

Doubleunders

Sit ups

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

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WOD:

Strict HSPU challenge-

3x a week for the next 40days

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Day 13

Level 1

5 rounds

40 sec handstand hold

30sec rest

(Modify with handstand hold off box)

Level 2

5 rounds

5 negative handstand push up (3sec lower)

Rest 30 secs

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Day 14

All levels

40 wall walks

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Day 15

Test with less ROM is needed

2min AMRAP Strict HSPUs

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

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WOD:

20mins to work up to a

1RM clean & jerk

(if you have time continue to max out clean)

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Fran

21-15-9 reps of:

Thrusters 65/95

Pull ups

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Extra Credit

3-4 rounds not for time:

15-25 sit ups

15-25 supermans

8-11am open gym

11am outdoor WOD

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm

–

Sign up here

https://Cfpbscheduling.as.me/

–

WOD:

Happy 39th Leah!!

For time:

400m run

39 hang power cleans 75/115

400m rum

39 front squats 75/115

400m run

39 deadlifts 75/115

400m run

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Extra Credit

3-5 rounds

10 single leg RDLs each side

20 glute bridges

Open gym Thursday:

Sign up here

https://Cfpbscheduling.as.me/

–

Open Gym WOD:

For time-

5k row

Or

5k run (800×6 +200X1)

WOD times: 5am, 6am, noon, 4:30pm, 5:30pm, 6:30pm

–

Sign up here

https://Cfpbscheduling.as.me/

–

WOD:

Every 90s for 8

1 clean & jerks

-start at 80% and work up-

–

6rounds-

10 thrusters 65/95

10 toes to bar

10/15 cal bike/row

(13min cap)

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Extra Credit

4 rounds

30sec flutter kicks

1min plank hold

Rest 30 sec