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WOD

3
Feb

2/3/17

Strength Work to a 1rm deadlift (Be careful! Good form please!) 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon Open Workout 15.3 14 min AMRAP...
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2
Feb

2/2/17 Comp

Competition Class Barbell: 15 min every :90 Power snatch TNG snatch (squat) Hang snatch (squat) *add weight as often as possible Start around 60% Metcon:...
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2
Feb

2/2/17

Strength: 15 min every :90 Power snatch TNG snatch (squat) Hang snatch (squat) *start around 60% add weight as often as possible Metcon: AMRAP 12...
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1
Feb

2/1/17

Strength: Strict press Work to a 1rm Barbellx10 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon: 4 rounds for time 400m run 20 Box jumps...
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31
Jan

1/31/17 Comp

Competition Class Barbell: Every :90 for 20 min Power clean TNG squat clean Hang squat clean Jerk Metcon Courtesy of Comp train 21-15-9 Squat snatch...
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31
Jan

1/31/17

Strength Every :90 for 20 min Power clean TNG squat clean Hang squat clean Jerk Start around 55% and add weight as much as possible...
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30
Jan

1/30/17

Strength: Work to a 1rm back squat Percentage suggestions Barbellx10 5@45% 3@60% 1@70 1@80 1@90 1@95% 1@1.025% Metcon: 80 DB snatches (55/35) 70 T2B 60...
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28
Jan

1/28/17

FREE SATURDAY 9am Members Class 8am With a partner 1 person working at a time 50 burpees 1 mile relay sprint (200m at a time...
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