Wednesday 02/22/17

“Fran-tic” For Time: 1 Mile Run -then- 21-15-9 Thruster 95/65 Pull up *Note mile time and total time

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Tuesday 02/21/17

Linear Strength W07D02 Back Squat 5-5-5-5-5 Shoulder Press 5-5-5-5-5

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Monday 02/20/17

Linear Strength W07D01 Bench Press 5×5 -then- CrossFit Games Open 12.1 7 min Amrap: Burpee *No clap, both hands touch target 6inch above standing reach

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Saturday 02/18/17

Team Wod @ 9am This will be the last team wod until April 1st. Saturday mornings will be used for The Open 2017.

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Friday 02/17/17

Linear Strength W06D05 Deadlift 5×5 -then- “Rawhide” 3 Rounds for time: 30 Pistol (15 each leg) 15 deadlift 225/155

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Thursday 02/16/17

Linear Strength W06D04 30 Min to Establish Max Clean + Hang Clean + Jerk -then- “Clean Local Singles” EMOM 10: 1 Clean & Jerk Start heavy and stay or build during. *If someone is going light, think about adding reps.

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Wednesday 02/15/17

Linear Strength W06D03 Shoulder Press 5×5 -then- “Dum Dum” 15-12-9 reps, for time of: Dumbbell S2OH 40/30 Dumbbell Burpee Box Over

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Tuesday 02/14/17

Linear Strength W06D02 Back Squat 5×5 -then- “Too Grand” For Time: 2000m Row

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Monday 02/13/17

CrossFit Games Open 15.4 8 minute Amrap: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 185/125 9 handstand push-ups 3 cleans 185/125 12 handstand push-ups 6 cleans 185/125 Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. CrossFit Games Open 15.4 – […]

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