Special Offer!

Strength

Power Cleans 5-5-3-3-3
 
*build each set
 

Metcon

21-15-9

Pullups

Ground to overhead 135/95

 


WOD

Mystery partner WOD.... unless you downloaded the WODIFY app!  Even then, WHEN WILL THE WOD BE POSTED?!?!

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Strength

Back Squat

6x3 @ 80%

Rest 2 min between sets


Metcon

100 Dubs

50 Cal Row

40 KBS 53/35

30 Box Jumps

20 HSPU

10 MU

100 Dubs

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Skill

Squat Therapy 

 

Metcon

"The Chief"

5 Cycles

3 Minute AMRAP

3 Power Cleans 135/95 lbs

6 Push-Ups

9 Air Squats

Rest 1 minute

 

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Strength
Power Cleans 5-5-3-3-3   *build each set  
Metcon
21-15-9
Pullups
Ground to overhead 135/95
 

Read more...
Strength
8 EMOM
Power Snatch + OHS
*Build each set to a heavy complex 

Metcon
3 Rounds
3 Minute clock
Cal Row 20/12
15 Ring push-ups
AMRAP of KB swings w/ remaining time 70/53
Rest 3 Minutes
Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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