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Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Runny Nose(Teams of 3)

2 Rounds (30:00 CAP)

75 Back Squats (155/105)

400m Team Slam Ball Run

75 Bench Press (135/95)

400m Team Slam Ball Run

75 Hang Pwr Cleans (115/75)

400m Team Slam Ball Run

*Each Team will use one barbell and is responsible for changing weight.

*One person working at a time.

*One partner runs with the ball while the other run beside them.

*Choose a barbell that you would be able to cycle 8-12 reps at a time.

*Move fast when its your turn to go.

Womp Womp Wednesday

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Ninja Turtle

Every 4:00 x 5 Rounds:

3 Chest to Bar Pull Ups

6 Toes To Bar

9 Deadlifts (225/155)

12/9 Cal Bike

* Look to have somewhere between 1:30-2:00 of rest before starting next round.

*SCORE IS THE SLOWEST ROUND OF 5….
WE ARE LOOKING TO CHOOSE A CHEST TO BAR, TOEST TO BAR AND DEADLIFT VARIATION WE CAN GO UNBROKEN ON TODAY..

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Kelly Rowland

50/35 Cal Row(Buy In)

immediately into:

3 Rounds of “Kelly”

immediately into:

50/35 Cal Row(Cash Out)

1 Round of Kelly:

400 Meter Run

30 Box Jumps 24/20

30 Wallballs 20/14
Full Extension on the box jumps.

Choose a wallball weight that you can complete in 3 sets per round.

Row 500m if you cant run or 28/20 cal bike in replace of run.

This is going to be about a 35:00 max workout..

Monday-CrossFit

CrossFit Slake – CrossFit

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Push Jerk (Heavy Set of 3)

Take 15:00 to build to a heavy 3.. You are able to re-dip on these. Last week we did push press for 3 so you should be heavier in loading on today.

If you finish early, go down in weight and keep working on the movment.

Metcon

Metcon (AMRAP – Rounds and Reps)

Beef Jerky

12:00 AMRAP

21 American Swings 53/35

14 Kettlebell Reverse Lunges

7 Push Jerk 165/115

* We are looking to finish 3-4 rounds in this metcon(3-4 minutes per round.

* Break once per movement if you need to.. It will probably make it more mentally manageable…