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July 11th

SKILL

Front Squats 6 x 1

 

WOD

5 rounds for time of:
 Row 500m
 Run 200m
Rest 2 minutes

 

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July 10th

WOD

Barbara  (compare to 9.2.15)

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

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July 7th

SKILL

test vertical leap 
test max broad jump

 

WOD

DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

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July 8th

WOD

White  (compare to 12.1.12)

5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

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July 6th

SKILL

6 x 1 OHS

 

WOD

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 goodmornings   45/35

 

 

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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