WOD
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Tuesday 12/31/13

…Same as Monday Clean 9×1 for a new 1rm & “Grace” *If you’ve already performed Monday’s workout = Row 2000m for time  

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Monday 12/30/13

Strength (30:00) Clean 9×1. *Been a long month of cleans. Strive for a new 1rm   WOD: “Grace” 30 repetitions of Clean & Jerk (135/95#)   Cool Down: Shoulder Mobility for 5:00

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Movement + Progressions Library

http://k3crossfit.com/movements-progressions/ We’ve been working on some useful tutorials, and thanks to the wonderful world of the Internet – YouTube – and many of the CrossFit Games athletes/affiliates…. There is a great body of work available to us around the skills we perform in the gym. We’d love for you to take a look; Review areas […]

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Friday 12/27/13

Skill: (15:00) Deadlift -Review the Deadlift as a group -3×10 for consistency @ <60-65% max Test (10:00) a) 1:00 All out Airdyne Challenge b) 250m Rower Challenge c) Max DU in 1:00 Challenge WOD: AMRAP of 5:00 10 Box Jumps,  10 GTOs (35/20#)

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