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CrossFit LionHeart- Friday September 22

Strength: Deadlift 1x10 60% 1x8 @ 65% 1x6 @ 70% 1x6 @ 75% 1x6 @ 80% Skill done between each set: 5-1arm KB OHS/arm WOD: 4x4min AMRAP 400m Run 3 Snatches (115/75) 3 Burpees over bar 2min rest between each Cashout: Jefferson Curls 5 total Scorpion Stretch 30sec/side   CrossFit Lite Location WOD: (Meet at the gym) For time with a 35 min cap: 1 stair shuttle 5 burpees 2 stair shuttle 10 thrusters w 1 ...

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CrossFit LionHeart- Thursday September 21

Strength: Back Squat 1x10 60% 1x8 @ 70% 1x8 @ 75% 1x8 @ 80% Front Squat 1x5 @60% 1x5 @ 65% 2x5 @ 70% Skill done between each set (Back squat only) 10 KB Shrugs WOD: EMOM 16 Min 1: 12 Ring Rows Min 2: 15/10 TTB Min 3: 45sec Farmer Carry Min 4: 15/10 HSPU Cashout: Banded Shoulder Distraction w/lunge variation 1min/side CrossFit Lite Strength: Pull/Press On a 15 min clock, build to ...

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CrossFit LionHeart- Wednesday September 20

Strength: None WOD: "PhD Victor" Partner WOD 100-90-80-70-60-50 Cal Row 50-40-30-20-10 Deadlift (185/125) *1 Partner Works at a time Cashout: Couch Stretch 2min/side Banded Tricep Stretch 1min/side CrossFit Lite Strength: Back Squat Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change 1-2 – Decrease ...

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