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CrossFit – Sat, Jan 7 Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 21 Wall Balls 15 Kettlebell Swings 9 Burpees

CrossFit – Fri, Jan 6 Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. https://www.crossfit.com/workout/2008/10/10#/comments L1: GHD SU to ParallelL2: V-Ups or In&OutsL3: Abmat SU

CrossFit – Thu, Jan 5 Metcon (AMRAP – Reps) 4 Sets of the following C&J complexat 77.5% of 1 RM: Clean+Front Squat+Split Jerk Rest 2:00 between sets. Then… Drop down to 60% of 1 RM C&J andcomplete one, unbroken max effort set. These may be squat or power. Record weight & reps. Goal=12-15 reps. Metcon

CrossFit – Wed, Jan 4 Snatch Complex (AMRAP – Reps) 4 Sets of the following Snatch complex to beperformed at 77.5% Snatch+Snatch Balance+OHS Rest 2:00 between sets. Then…1xME Snatches @60% of 1RM. Goal:12-15reps. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:50 Wall Balls30 Double-unders10 Ring Muscle Ups L1: Jumping RMUL2: Transitions+DipL3: Ring Row+Ring Dip

CrossFit – Tue, Jan 3 Metcon (Weight) Backsquat:4×5@70% of New Training Max1×5+@70% of New Training Max New Training Max=Add 5 lbs. to previous training max for every rep over 8 performed on 12/19. Metcon (Time) 21-15-9Cal RowDB Devils Press 50/35 For Time.