• 17AUG, 2023
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    CrossFit – Fri, Aug 18

    CrossFit – Fri, Aug 18 Hildy (Time) For Time: 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National

  • 16AUG, 2023
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    CrossFit – Thu, Aug 17

    CrossFit – Thu, Aug 17 Metcon (Weight) Deadlift Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, sub-maximal load for the next set of “5.” For the third set,increase the load again, etc. Rest 90-120 secs btwn. sets. Metcon (Time) 3

  • 15AUG, 2023
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    CrossFit – Wed, Aug 16

    CrossFit – Wed, Aug 16 Metcon (Weight) 15 minutes to establish a maximal load for the day: 1 Snatch First Pull (heavy emphasis on keeping the shoulders OVER the bar the entire time) + 1 Power Snatch + 1 Hang Snatch Rest as needed. Metcon (AMRAP – Reps) 5 Rounds: Min 1: ME Push Press

  • 14AUG, 2023
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    CrossFit – Tue, Aug 15

    CrossFit – Tue, Aug 15 Metcon (Weight) 10min Alternation EMOM Odd: 1 High-Hang Clean + 1 Hang Clean + 2 Front Squats (*Increase the load every set) Even: 10 Burpee Box Jump Overs 24/20 Metcon (Time) For Time: 21-15-9 Kettlebell Sumo Deadlift High Pull 70/53Chest 2 Bar Pullups *Scale the weight of the KB accordingly

  • 13AUG, 2023
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    CrossFit – Mon, Aug 14

    CrossFit – Mon, Aug 14 Back Squat (Weight) Back Squat Wave3-5-3-5-3RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “3” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “5.” For the third set, increase the load again, etc. Rest 90-120 secs btwn. sets.

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