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STRENGTH
10 Minute EMOM Odd's : 7 Good Mornings Evens : 7 BentOver Rows WOD 12 Clean and Jerks (135/95) 12 BF Burpees 12 Minute AMRAP
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STRENGTH
10 Minute EoMOM 7 Back Squats @ 65-70% Metcon 15 KB Swings (70/53) 12/10 Calorie Row 15 Box Jump Overs (30/24") 3 Rounds STRENGTH
10 Minute EoMOM 5 Squat Snatches @ 60-70% METCON 50 D/U's 10 Strict Pull Ups 15 T2B 12 Minute AMRAP The OPEN is finished for 2018 so what else would we kick off the week with?
STRENGTH 10 Minute EoMOM of 7 Bench Press @ 65-70% of 1RM Metcon - Power Cycle 5 Deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Power Cleans 5 Rounds (1 Minute Rest between Rounds) 12 minute MINIMUM! CrossFit Open 18.5 - Rx
3 Thrusters (100/65) 3 C2B Pull Ups 6 Thrusters (100/65) 6 C2B Pull Ups 9 Thrusters (100/65) 9 C2B Pull Ups 12 Thrusters (100/65) 12 C2B Pull Ups 15 Thrusters (100/65) 15 C2B Pull Ups 18 Thrusters (100/65) 18 C2B Pull Ups 21 Thrusters (100/65) 21 C2B Pull Ups 7 Minute AMRAP CrossFit Open 18.5 - Scaled 3 Thrusters (65/45) 3 Jumping Pull Ups 6 Thrusters (65/45) 6 Jumping Pull Ups 9 Thrusters (65/45) 9 Jumping Pull Ups 12 Thrusters (65/45) 12 Jumping Pull Ups 15 Thrusters (65/45) 15 Jumping Pull Ups 18 Thrusters (65/45) 18 Jumping Pull Ups 21 Thrusters (65/45) 21 Jumping Pull Ups 7 Minute AMRAP STRENGTH
10 Minute EoMOM 8 Deadlifts @ 65% of 1RM METCON 7 C2B Pull Ups 7 Push Press (115/75) 7 Box Jump Overs (24"/20") 7 Rounds STRENGTH
10 Minute EoMOM 8 Bench Press @ 65-70% of 1RM METCON 8 Power Cleans (135/95) 16 H/R Push Ups 24 D/U's 4 Rounds STRENGTH
10 Minute EoMOM of: 8 Back Squats @ 65-70% of 1RM METCON 12 Wall Balls (20/14) 12 T2B 8 Minute AMRAP |
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March 2019
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2291 Industrial Blvd. Juneau, AK 99801
907-957-3185 ChadRequa@gmail.com |
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