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28 Oct 2013

102913

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1. Complete reps of 21-15-9 for time
Row (calories)
Dips
DB Snatch (alternating each time), 55/35

2. Weighted pull-ups
2-2-2-2-2-2-2 (AHAP)

27 Oct 2013

102813

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1. EMOM 15

2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

26 Oct 2013

102713

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1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)

25 Oct 2013

102613

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1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

15 minutes to find 1RM of each lift

24 Oct 2013

102513

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1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

23 Oct 2013

102413

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1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55

rest 1:00 between rounds

2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets

22 Oct 2013

102313

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1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

21 Oct 2013

102213

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1. 5 x AMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

20 Oct 2013

102113

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1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

19 Oct 2013

102013

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1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.


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  • David Kemp

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