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CrossFit LionHeart- Thursday November 2

Strength: Press 2x3 strict press @ 70% 2x3 push press @ 90% of strict 2x3 strict press 80% 2x3 push press @ 100% of strict 2x2 strict press 90% 2x2 push press @ 115% of strict *In Between sets: 10 v-ups directly into 10 tuck ups WOD: Every 3 minutes 5x3 min 250 Cal row 8 WB (20/14) 6 STO (115/75) 30 DU *rest 3 minutes, then: 3-5 ...

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CrossFit LionHeart- Wednesday November 1

Strength: Deadlift 1x8 @ 70% 1x6 @ 75% 1x3 @ 80% 3x2 @ 85% *In Between sets: 5-10 Strict HSPU WOD: For Time 28-21-14-7 Hand release burpee tuck jumps KB swings (24/16kg) Cashout: Banded Tricep Stretch 1min/side Banded Shoulder Distraction 1min/side   CrossFit Lite Skill: Clean Review WOD: AMRAP 20 5 Pushup 10 KBS 15 Air squat *EMOM – 1 hang power clean

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CrossFit LionHeart- Tuesday October 31

Strength: Snatch EMOM 12 Min 1-3: 1 Power snatch +1 Squat snatch @ 60%" Min 4-6: Same @ 70% Min 7-9: Same @ 80% Min 10-12: Same @ 90% WOD: 3RFT 13 HSPU 13 Air squats 13 Lunges 1-3 Legless rope climbs 13 OHS (95/65) 13 Wall balls (20/14) 13 Superman Pulses 400 m run 1 min rest *30min Cap Cashout: Upward dog 2x30sec Downward Dog 2x30sec   CrossFit Lite Strength: None WOD: *Same as above

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