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Monthly Archives: September 2016

Friday, 9/30/16

#1 DayWARMUP–Lunges with thoracic twistPLYO–Find max height backwards box jumpOLY–Find 2RM hang snatchMETCON–13 min. AMRAP1+ reps per roundJumping lungesOHS, 75#/55#COOL DOWN–Banded judo throw
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Thursday, 9/29/16

#2 DayWARMUP–Twisted cross stretch, 2 min each 2 min jump ropeMETCON–30 min. AMRAP15 Row Calories 30′ Burpee Broad Jump 10 Ring DipsCOOL DOWN–Thread the needle
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Wednesday, 9/28/16

#3 DayWARMUP–2 RDS10 kips on the bar 10 thoracic twists (each side) 10 side lunges (each side) 250m rowMETCON–“Fran”21-15-9Thrusters, 95#/65#PullupsCOOL DOWN–Cat & cow
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Tuesday, 9/27/16

#1 DayWARMUP–3 rounds:10 jump position muscle clean 50’ ostrich walk GYM–5x30 sec. hold:Rx– chin over bar hangSc– active bar hangRx+ – L-sit chin over bar hangMETCON–EMOM 12 min.Power Clean, 135/95 lbs Double Under Russian Kettlebell Swing, 53/35 lbs Rest 1 minCOOL DOWN–Lizard pose
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CrossFit Denton