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CrossFit LionHeart- Thursday October 19

Strength: 3 position clean (high hang+hang+clean)+1 front squat 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% WOD: "Fran" 21-15-9 Thrusters (95/65) Pull ups Rest 5 mins 3-5 rounds "Durante core" 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest Cashout: Banded Tricep Stretch 1min/side Banded Shoulder Distraction 1min/side   CrossFit Lite Strength: Back Squat Find 1 RM 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ ...

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CrossFit LionHeart- Wednesday October 18

Strength: Deadlift 1x6 @ 60% 1x6 @ 65% 1x4 @ 70% 2x4 @ 75% In between sets: 8-12 Ring Rows WOD: EMOM 20 Min 1-10 5 Wallball (20/14) 3 Burpees 1 Snatch (115/75) Min 11-20 6 Wallballs (20/14) 4 Burpees 1 Snatch (115/75) Cashout: Downward Dog 2x30sec Upward Dog 2x30sec CrossFit Lite WOD: AMRAP 35 800m run 4 Rounds 6 Pushup 9 Air squat 12 SDLHP

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CrossFit LionHeart- Athlete Spotlight

NAME: Caroline Bao AGE: 22 OCCUPATION: Student HOMETOWN: Shanghai, China FAVORITE MOVEMENT/WOD: Snatch HOW LONG HAVE YOU BEEN CROSSFITTING? Three and half years WHICH CLASS TIME DO YOU USUALLY ATTEND? 3:30pm HOW DID YOU FIND CROSSFIT? My high school basketball coach Vanessa Fung was 2013 Asia Regional third place finisher. With the admiration for her as an amazing ...

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