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Thursday 05/29/2014

Part I: 5:00 Row for Meters Part II: 4 Sets with 2x Dumbbells/KBs 20 reps of Floor Press 10 reps of Renegade Rows (R + L pull = 1 Rep, total of 20 arm pulls) Part III: 100 Rep Kettlebell Swing Test – Russian variety *Attempt an unbroken set of 100 reps of your heaviest […]

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Wednesday 05/28/2014

BBG 1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90% Strength 2a) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. RE: Pendlay rows – http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/ 2b) Bench or Floor Press: 4X5 – Heaviest possible, rest 90 sec. Conditioning: For time: Row 1k (or Bike 100 cal) 45 Pushups 30 T2B 15 […]

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Tuesday 5/27/2014

Skill: Light Load – Front Squats 1×5, 1×5, 1×5 @ 40, 50, 60% Light Load – De-load Deadlift 1×5, 1×5, 1×5 @ 40, 50, 60% *Seriously – Stick to Percentages. Recovery & get into a groove today Partner WOD! As a 2-person team, complete the following: 1500M Row, 100 Calorie Bike, 100 KB Swings, 50 […]

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Friday 05/22/2014

Courtesy of Crossfit.com, from WEDNESDAY 140521 http://www.crossfit.com/mt-archive2/009222.html For time: 155-lb. snatches, 21 reps Rest 3 minutes 155-lb. snatches, 15 reps Rest 3 minutes 155-lb. snatches, 9 reps Post time to comments. Enlarge image Mark Saber. Regional Preview 2014: Week 3 – Posted by Pukie at May 21, 2014 5:00 PM Tweet

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