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22 May 2014

Friday 052314

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1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and 
no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

21 May 2014

Thursday 052214

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1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights 
out already)

15 Squat clean and jerk @ 50% BW 
Deadlift @ BW, max reps 
15 Squat clean and jerk @ 50% BW 
Back squat @ BW max reps 
15 Squat clean and jerk @ 50% BW

20 May 2014

Wednesday 052114

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1. Run 1 mile

2. Perform 5 rounds, rest as little as possible.

15 Back extensions 
15 Knee to elbows

3. For time as heavy as possible:

50 Unbroken Thrusters from 10″ box with dumbbells. 
Don’t stop or pause; pump them out.

Crossfit Music liked this post
19 May 2014

Tuesday 052014

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1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)

2. 3 RFT 
Dips, max reps 
Lunge 20 Steps 
Push-press max reps @ 1/3 bodyweight 
Lunge 20 Steps 
HS Push-ups max reps 
Lunge 20 Steps

Score is time and post reps for dips/PP/hspu to comments.

Dâmares Amaral Baldin liked this post
18 May 2014

Monday 051914

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1. For time. 
Row 1000 meters @ a 2:00(2:20)/500 meter pace or greater 
Sumo deadlift/high pull @ 1/2 body weight X 21 reps 
Row 500 meters @ a 1:45(2:05)/500 meter pace or greater 
Powerclean (from ground) @1/2 body weight X 21 reps 
Row 250 meters @ a 1:30(1:50)/500 meter pace or greater 
Front Squat, 1/2 body weight X 21 reps

Andrew Morrissey liked this post
17 May 2014

Sunday 051814

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1. Back Squat – 6, 4, 2

2. “Tailpipe” 
With a partner perform three rounds each for time

250m Row 
Front Rack Hold, 140#/95#

16 May 2014

Saturday 051714

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1. Dumbbell Thrusters from 10″ box 
15 – 12 – 9 reps AHAP

2. AMRAP 10 
Push-ups 25 
Pull-ups 7 
Glute-ham raise 7

15 May 2014

Friday 051614

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1. Deadlift 3-2-1-2-3

2. 3 Rounds for time
400m Run
15 Toe2Bar (strict and slow)
20 Med ball cleans, 20#/14#

14 May 2014

Thursday 051514

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1. Push Press – 8-6-4

2. AMRAP 15 
3 L-sit pull-ups 
1 minute max double unders

Post rounds completed and total double unders completed.

13 May 2014

Wednesday 051414

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1. Bike/Row – 3 x 2 minute max effort (calories) 
Rest 5 minutes between efforts.

2. 4 rounds for time of:

15 GHD sit ups 
5 Handstand push-ups 
10 Back Squats @ 2/3 of bodyweight

Bar for Back squats must be taken from the ground each rep.


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