Wednesday 01/18/17

Linear Strength W02D03 Snatch 4 x 3 -then- CrossFit Games Open 11.1/14.1 10 min Amrap of: 30 Double Unders 15 Power Snatches 75/55

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Tuesday 01/17/17

Linear Strength W02D02 Shoulder Press 4 x 8 *Target an increase from 1/10/2017 -then- “The Scorch Trials” 3 rounds for time of: Run 800 m 10 Shoulder To Overhead 135/95 10 Bar facing Burpee

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Monday 01//16/17

“Crunchin’ Balls” 50-40-30-20-10 reps, for time of: Wall Ball 20/14, 10/9ft AbMat Sit-up

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Thursday 01/12/17

Linear Strength Week 1 Day 4 Bench Press 4 x 8 -then- “Master Chief” Max rounds in 3 minutes of: 3 Deadlifts 225/155 6 Push-ups 9 Box Jumps 24/20 Rest 1 minute. Repeat for a total of 5 cycles.

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Wednesday 01/11/17

Linear Strength Week 1 Day 3 Clean 4 x 4 -then- “Clean Toes” EMOM 10 10 Med Ball Cleans 5 Toes To Bar *Amrap on failure to complete work in minute

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Tuesday 01/10/17

Linear Strength Week 1 Day 2 Shoulder Press 4 x 8 -then- AmRep in 2 Min Double Unders -then- “Boulder Shoulders” 4 rounds for time of: 25 Push Press 75/55 50 Double Unders

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Monday 01/09/17

Linear Strength Week 1 Day 1 Back Squat 4 x 8 -then- “Russian Pipes” For Time: 50 Slosh Pipe Squats 50 Cal Row 50 Russian KB Swings 2/1.5

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