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CrossFit LionHeart- Saturday October 14

HERO WOD: "Morrison" 50-40-30-30-10 Wallballs (20/14) Box Jumps (24/20) Kettlebell Swings (24/16) "U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan ...

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CrossFit LionHeart- Friday October 13

Strength: Squats 1x6 @ 65% 1x6 @ 75% 2x6 @ 80% Front squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5 @ 80% In Between sets: 10 glute bridges (during BS only) WOD: 15.1 AMRAP 9 15 TTB 10 Deadlift (115/75) 5 Snatches (same weight) Then 6 min to establish 1 rep max c&j Goal 4+ Rounds Cashout: Jefferson Curls 5 total Scorpion Stretch 30sec/side   CrossFit Lite WOD: AMRAP 45 1 mile run 2000m row 30 over ...

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CrossFit LionHeart- Thursday October 12

Strength: EMOM 16 (*using strict press %) Min 1-4: 2 Strict Press + 2 Push Press @ 75% Min 5-8: 1 Strict Press + 2 Push Press @ 90% Min 9-12: 2 Push Press + 1 Push Jerk @ 105% Min 13-16: 3 Push Jerk @ 115% WOD: 4 RFT 5 Power Cleans (135/95) 30 DU 10 HSPU 30 DU 5 Power ...

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