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Monday Buy in – EA Warm Up CrossFit Total – Build to a 1 Rep Max in each Back Squat Strict Press Deadlift Tuesday Buy in – 3 Rounds 1:00 Ski OR Row14 Alt. Leg V-Up14 Hanging Scap Retractions, 7 Kip to Swing7 Single Arm Dumbbell Deadlift (each side) (light/moderate)7 Single Arm Dumbbell High Pull […]
Tuesday Buy in – EA Warm Up A) Back Squat x3 – 10 min EMOM up to 8/10RPE Metcon – 10 sets16/13 Calorie Row8 Lateral Burpee Over Rower-rest 1 minute b/t sets- Wednesday Buy in – 3 Rounds 50 Skips 10 Dumbbell Single Arm Step Ups (5 each side) (light/moderate)5 Strict Pull Ups:30 Side Plank […]
Monday Buy In: Mobility soup and move specific warm-up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 1 min Skip / 10 Empty Bar Front Squats / 1 […]
Monday Buy in – EA Warm up A) Back Squat – Build to a heavy single in 6-7 sets B) Back Squat x20 at 55-60% Metcon – 3 rounds10 Front Squats (115/80)8 Toes to Bar8 Bar Facing Burpees-rest 2 minutes-For Time:24 Bar Facing Burpees24 Toes to Bar30 Front Squats (115/80) Tuesday Buy in – 2 […]
Monday Buy in – 3 Rounds 250m Row (easy to moderate)8 double dumbbell deadlifts (light)6 double dumbbell hang cleans (light)4 double dumbbell push jerks (light) A) 3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch […]
Monday Buy in – 3 min Row then 2 Rounds 10 Pass Throughs / 10 PVC Overhead Squats / 10 Cossack Squats with thoracic Rotation A) 3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch2 Snatch push […]
