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Training of the Day
Training of the Day what did you accomplish today? Post to whiteboard whichever benchmark you crushed today
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  Training of the Day Buy in… 50 double under buy in. Then…. 10 KBS, med ball sit ups, box jumps 9 KBS, med ball sit ups, box jumps 8. ” ” 7… 6…. 5…. 4….. 3…. 2….. 1…..   Free all abilities CrossFit class at 10:30am.  Everyone is welcome so bring a friend! Second...
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  training of the Day 1k Row TT,  Rest up to 10 minutes. then 50-40-30-20-10 air squats, Games push ups (Do 5 strict pull ups OTM) Competitor supplement Roll out, stretch, prepare for 13.1
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training of the Day Snatch OTM 3 @ 70%, 3 @ 80%, 3 @ 90% 1RM then 5 rounds of 500m run,15 overhead squats Competitor supplement Snatch grip DL 3-3-3 @ 125% Snatch 1RM, OHS 3-3-3 @ Snatch 1RM
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Christina is more jacked than you… why?  because she logs more workouts on Whiteboard.  Log more workouts, be more jacked…. It’s science!  Training of the Day TUT, DL (1 up, choose 3 points during the way down to hold for 2 seconds) 4-4-4-4-4 @ 60% 1RM then 4 min AMRAP of… 8 burpee plate jumps,...
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  Training of the Day without dropping the bar do, 1 Press, 2 push press, 3 push jerk, 4 split jerk @ 75% of your strict press 1RM 5 Rounds on a 2 minute send off. then 18 minutes, AMRAP of… 15 box jumps 12 push press (115/75) 9 toe to bar Competitor supplement Clean...
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Training of the Day Back squats (sticking points) 6 rounds of 4 @ 4 second decent, 2 second hold at 90, 2 second hold at 45. 45%, 50%, 55%. 60 ,60, 60% of 1RM. then buy in…. 200 double unders 21-15-9 of… Jumping weighted squats (45/25) Pull ups Cash out… 30 ring dips Competitor supplement...
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training of the Day 15 minutes to climb the ladder do 3 pull ups, 3 wall ball 6 pull ups, 6 wall ball 9 pull ups, 9 wall ball 12 pull ups, 12 wall ball continue increasing by 3 reps per movement until the 15 minutes is expired. every minute on the minute do 4...
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Pat is all signed up for the CrossFit Games Open…… Are you?!?!?! Training of the Day Split Jerk as a skill Work for 15 minutes at a weight no greater than 70% of 1RM then For time…. 100 ft single handed farmer carry with kettlebell 50 KBS 100 ft. 1 handed carry 50 goblet squats...
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  Skill work- Snatch, snatch balance, overhead squat Training of the Day 6 rounds of… 2 minutes to complete 1 snatch at 90% of a 1RM 7 toe to bar 7 wall ball M.E. Double unders. Rest 1 minute *Score is total double unders Competitor Supplement 1 snatch every :30 at 80% x6, 1 every...
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