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CrossFit LionHeart- Friday January 19

Strength: A1. Deadlift 10 @ 40% 8 @ 55% 5 @ 65% 4 @ 75% 4 @ 80% Max @ 85% A2. Bench Press (using 90% of 1RM) 8 @ 50% 5 @ 60% 3 @ 70% 3 @ 80% Max @ 90% WOD: "Deep Fried" 5RFT 6 Deadlift 135/95 9 HSPU 12 KB Taters Cashout: Glute Ham Raise 2x 15 L-hang 3x Max Superman Hold 3x Max CrossFit Lite Strength: **add 10 lbs to weight at ...

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CrossFit LionHeart- Thursday January 18

Strength: A. Snatch 15 Reps B. Clean and Jerk 15 Reps Skill Work: Muscle Ups Cashout: Russian Twists 2x 25/side Pallof Press 2x 15/side   CrossFit Lite Dan’s Bday WOD: 10 rds AMRAP 3 18/15 cal row 5 hang clean 5 push press Max situps in remaining time Rest 1 min

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CrossFit LionHeart- Wednesday January 17

Strength: A1. Strict Press (Using 90% of 1RM) 8 x 50% 5 x 60% 3 x 70% 3 x 80% 3 x 90% A2. Barbell Row (Same as above) WOD: "Cup of Milk" 20 Cal Row 30 Split Leg Squats w/ plate (45/25#) 40 Ground to Overhead w/ plate 50 Hand Release Push Ups 60 Bent over Rows w/ plate Cashout: Weighted Plank 2 x Max   CrossFit Lite Strength: **add 10 ...

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