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11 Jun 2014

Thursday 061214

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1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps 
Tabata Squats, total reps as your score 
Power Clean max weight for 15 reps 
Tabata Squat, total reps

10 Jun 2014

Wednesday 061114

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For time & load:

Run 400m 
15 Back squat, 15 rep max weight 
10 Handstand Push Ups 
10 Back squat, 10 rep max weight 
8 Handstand Push ups 
5 Back squat, 5 rep max weight 
6 Handstand Push ups 
Run 400m

09 Jun 2014

Tuesday 061014

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1. Front Squat – 3RM

2. Perform 2 rounds of this circuit:

Box Jumps, 20″ in 2 minutes 
Lunge 2 minutes, record steps 
Row 2 minutes for distance 
Squat 2 minutes, record reps

Rest 5 minutes between circuits

08 Jun 2014

Monday 060914

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This is the CrossFit Challenge done as a circuit rather than prioritized. 
We refer to this as the “Vertical Tabata Challenge.”

Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.

Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.

Row 
Squat 
Pull-up 
Push-up 
Sit-up

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07 Jun 2014

Sunday 060814

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Teams of 2 (same gender) Relay Style

For Time: 
Row 500m 
21 Pull-ups 
15 Overhead swings, 24kg/16kg 
Run 400m 
21 Dips 
15 Power Snatch, 75#/55# 
30 Burpees 
21 Squats, 95#/65# 
Row 500m

06 Jun 2014

Saturday 060714

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For Time

Row 250m 
21 Push Press, 95#/65# 
Row 500m 
15 PP 
Row 750m 
9 PP

then

Deadlift – 3RM (20 min) 
Work up to a max set of 3 for the day

05 Jun 2014

Friday 060614

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1. Shoulder Press 2RM (20 minutes)
2-2-2-2-2

2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5

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04 Jun 2014

Thursday 060514

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1. Back Squat 5RM (20 minutes)

2. Repeat this circuit three times with a 60 second break between rounds.
Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight

03 Jun 2014

Wednesday 060414

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Row 500 metersClean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.

02 Jun 2014

Tuesday 060314

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Knee to elbows, 15-12 and 9 reps.

20 Dips

Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest

between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.

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