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CrossFit — December 11, 2018

CrossFit — December 11, 2018

WOD Pre Warmup Farmer’s Carry (400 m) rx — at least 50/35 work at a challenging weight Strength+Skill Handstand Push-ups (6) scale as needed work


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CrossFit — December 10, 2018

WOD Strength+Skill Front Rack Lunge (5×6 — alternating) step forward not back WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 1,2,3—2,4,6,—3,6,9… pullup pushup air


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CrossFit — December 8, 2018

WOD WOD With a partner — split up work as needed / one partner works at a time Metcon (Time) 40-30-20-10-20-30-40 Burpee Hang Squat Clean


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CrossFit — December 7, 2018

WOD Strength+Skill 15 min EMOM — alternating Rope Climb (2) scale A — practice foot wrap & pulling while hanging on rope scale B — practice foot


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CrossFit — December 6, 2018

WOD Strength+Skill Push Press (5×3) WOD Metcon (AMRAP – Reps) 3 min AMRAP 15 thruster (95/65) AMRAP: 6 pullups 6 burpees 3 min AMRAP 12


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CrossFit — December 5, 2018

WOD   Strength+Skill Deadlift (5×3) WOD Choose A or B based on skill level Metcon (Time) 5 RFT 10 pullup 10 pushup 30 DU 7


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CrossFit — December 4, 2018

WOD   Strength+Skill 12 min EMOM — alternating Pistols (6) Handstand Push-ups (6) WOD Air Force (Time) 20 thrusters (95/65) 20 SDLHP 20 push jerk 20


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CrossFit — December 3, 2018

WOD   Strength+Skill Front Squat (5×3) Make them squatties DEEP and keep those elbows UP! WOD Metcon (Time) 21-15-9 cal bike squat clean (95/65) S2OH


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