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Thursday 08/14/2014

Skill:  a) Bench Press  b) Rope Climbs c) Double-Unders  WOD: CF Mainsite 140811 http://www.crossfit.com/mt-archive2/009304.html   5 rounds for time of: 135-lb. overhead squats, 5 reps 10 toes-to-bars 40-lb. dumbbell hang squat clean, 15 reps (Sub with 35/26# KBs) 20 double-unders Tweet

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Wednesday 08/13/2014

Skill: (20:00) 1) OHS 4×8 2) Hang Power Cleans – use remaining time to get a “heavy one” WOD: “Grace” 30 Reps for time (135/95#) Tweet

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Tuesday 08/12/2014

WOD: “Couplet Triplet” (Switch between each couplet skill every :40 work interval. :15 is for rest and transition)   1) 10 rounds of :40/:15 -BenchPress -Box Jump *Try and achieve 15 reps each round -REST 2:00- 2) 10 rounds of :40/:15 -6R/6L Single-leg Squats (ass to grass – using rig as an assist. Rx+ are pistols) […]

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Monday 08/11/2014

“CrossFit Total” 1rm of: Squat, Press, Deadlift. Score is combined total lbs lifted. …from the CF Journal post about the CF Total by Mark Rippetoe: Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the […]

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