2024. 4.29 (Mon)

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CrossFit

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Strength / Skill

Back Squat

5 @ 75% of 1RM

3 @ 85%

1+a @ 95%

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Conditioning

CrossFit Games Quarter Final 2

3 Rounds for Time

50 WBS (20/14lb)

50 Lateral Burpee Box Jump Overs (24”/20”)

*Time Cap 20

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Boot Camp

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Strength / Skill

Back Squat

5-3-1

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Conditioning

3 Mins On / 1 Min Off x 5R

15 WBS

12 Reverse Lunges w/MB

9 Burpees over Hurdle

*Pick up from where you left off.

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2024. 4.30 (Tue)

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CrossFit / Boot Camp

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Conditioning

AMRAP in 20 Minutes

6 HSPUs

12 Pull Ups

1 Round of Durante Core

*1R Durante Core: 10 Hollow Rocks + 10 V-Ups + 10 Tuck Ups + 10s Hollow Hold

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2024. 5.01 (Wed)

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Metcon

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Dork

6 Rounds for Time

60 DUs

30 KBS (24/16kg)

15 Burpees

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2024. 5.02 (Thu)

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CrossFit

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Strength / Skill

3 Sets

3 Split Jerks

4 Sets

1 Power Clean + 1 Squat Clean + 1 Jerk

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Conditioning

In 10 Minutes

800m Run

Then Establish Heavy C&J for the Day

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Boot Camp

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Strength / Skill

4 Sets

20 Banded Pallof Presses (R10+L10)

1 Min Wall Plank

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Conditioning

40s On / 20s Off x 5R

1: 5m Side Shuttle to Sprawl

2: Alternating Single Arm DB C&J

3: Seated DB Driver Press

4: Wall Plank Mt. Climber

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2024. 5.03 (Fri)

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CrossFit

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Strength / Skill

Shoulder Press

5 @ 75% of 1RM

3 @ 85%

1+a @ 95%

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Conditioning

4 Rounds for Time

3 Shoulder Presses (135/95lb)

6 Push Presses

9 Push Jerks

*10/8 Cal Row after each set of Presses (3/10-6/10-9/10)

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Boot Camp

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Strength / Skill

4 Sets

10 KB Seesaw Presses (R+L=1)

10 KB Gorilla Rows (R+L=1)

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Conditioning

30s On/ 30s On x 3 Sets

1: Alternating Single Arm KBS / KB Goblet Squat Hold

2: Plank KB Pull Through / KB Crunch Hold

3: Cal Row Steady / Cal Row Sprint

*3 Minutes work at one station and move onto another. No break in the middle.

*Rest 1 minute after one station.

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And then

30s On/ 30s Off x 2 Sets

*2 Minutes work at one station and move onto another. No break in the middle.

*Rest 30s after one station.

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2024. 5.04 (Sat)

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Hannam Heroes

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Rene

7 Rounds for Time

400m Run

21 Walking Lunges

15 Pull Ups

9 Burpees

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*Wear a weight vest for Rx’d (20/14lb)

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2024. 5.05 (Sun)

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Closed

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2024. 5.06 (Mon)

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Metcon

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Black Hole

60-50-40-30-20-10 Cal Row

*Rest after each set, the same amount of time it took to complete the set.