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8/26/2016; Friday


CrossFit Magnolia – CrossFit

Back Squat (5×3)

heaviest 3-rep possible

same weight all 5 rounds

Metcon (Time)

5 rounds:

12 SDHP (95/65)

12 Push press (95/65)

Rest 5:00

5 rounds:

10 SDHP

10 Push press

Compare to 3/21/16.

8/25/2016; Thursday

CrossFit Magnolia – CrossFit

Metcon (No Measure)

11 EMOM:

Min 1-3: 4 hang cleans, ea min

Min 4: Rest

Min 5-7: 3 power cleans, ea min

Min 8: Rest

Min 9-11: 1 squat cleans, ea min

Weight is as heavy as possible, increasing weight each round

Hang Clean (3 rounds of 4, on the min)

score highest weight,

list all weights

Power Clean (3 rounds of 3, on the min)

score highest weight,

list all weights

Squat Clean (3 rounds of 1, on the min)

score highest weight,

list all weights

Metcon (8 Rounds for time)

8 rounds:

200m sprint

Rest 1:00

8/22/2016; Monday

Strength:
Bench Press (5×3)
heaviest 3-rep possible
same weight all 5 rounds
 
WOD
Tabata:
Thrusters (95/65)
Hang cleans (95/65)
 
Alternate between movements:
:20 thruster amrap, :10 rest
:20 hang cleans amrap, :10 rest
Continue for 16 rounds, for total reps
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