The "Sport of Fitness"
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2/20/2017; Monday

CrossFit Magnolia – CrossFit

Bench Press (5×4)

Same weight all 5 rounds.

Do 5 strict pullups after each round, weighted if possible.

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

10 deficit HSPU (2 45# plates/1 45# plate)

15 kb swings (70/53)

100m run

2/17/2017; Friday

Strength: Deficit Deadlift 5×10
Stand on 45# plate
Work up in weight each round.
Score heaviest round.
Do 5 ring dips after each round.
 
WOD
5 rounds:
10 back squats (135/95)
8 front squats (135/95)
6 OHS (135/95)
30 DU

2/16/2017; Thursday

WOD
DT
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
 
Rest
 
100 situps
 
Rest
 
Max Effort 1-Mile Run