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CrossFit and CrossFit Lite Programming 2/19/2018

CrossFit Strength A. Power Snatch from Hip/High Hang Position 8*1, EMOM B. Power Clean and Jerk from Hip 8*1, EMOM Conditioning "Hot Works" 8min AMRAP of: 20 Double Unders Scale is 40 Single Unders 8 1-Arm KB Thrusters *alternate arm each ROUND* Option #1: White/Blue Option #2: Red/White Option #3: Yellow/Red Cash Out Chin Ups 4*6 ...

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CrossFit Programming 2/17/2018

CrossFit Skill Work of Coach/Athlete's Choice 10-20Min -Handstands, Muscle Ups, Rope Climbs, etc Conditioning "Plea Bargain" For Time: Clean and Jerks: 10,8,6,4,2; Options #1: 75/45 #2:95/65 #3:135/95 Hand Release Push Ups: 25,35,45,55

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CrossFit Programming 2/16/2018

CrossFit Strength A1. Deadlift: 8*45%, 6*55%, 4*65%, 3*75%, 3*82.5%, MAX*87.5% (goal is 3, cap is 5 reps) A2. Strict Press: **add 5lbs to each load** 8*50%, 5*60, 3*70%, 3*80%, MAX*90% Conditioning "House Call" (this is the first workout I ever created, so yes I named it) 3 Rounds For Time: 15 Power Cleans; Options #1: 75/45 #2: 95/65 #3: 95/65 10 ...

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