Crossfit
Dumbbell Dl, Hpc, Pj Complex : 5x5

Dumbbell Dl, Hpc, Pj Complex 5x5 Use the same weight for each set. Rest as needed between sets.

Deadlift Hang Power Clean Shoulder to overhead

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Swole Mates are good dates

Chipper: 800/800 m, Toes-to-bars, Burpee Box Jump Overs and 2 more

For time: Run, 800/800 m 50/50 Toes-to-bars 50/50 Burpee Box Jump Overs Farmer Carry, 200/200 m Run, 800/800 m

Done with Partner Runs are done together other movements 1 person working at a time.

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Arch Hold + Hollow Holds : Max Set

A single set of Arch Hold + Hollow Holds for max reps.

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Db Windmill 3x8

Db Windmill 3x8 Use the same weight for each set. Rest as needed between sets.

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Ring Complexes : 3x5

Ring Complexes 3x5 Rest as needed between sets.

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Hope

"FGB Style" - Burpees, Power Snatches and Box Jumps

3 rounds, 1 min per station, of: Burpee Power Snatch, 35/25 kg Box Jump, 24/20 in Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Nothing assigned for September 21, 2018

Nothing assigned for September 21, 2018


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