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Wednesday 10/5

*NOTE*: This Saturday our building’s water will be shut off for maintenance meaning you should bring your own water and USE THE BATHROOM BEFORE ARRIVING!

Thanks!

WORKOUT for Wednesday 10/5/2022

AMRAP in 20 minutes:
10 double dumbbell burpee deadlifts
25m farmer’s carry
10 single dumbbell hang squat snatch
25m farmer’s carry

ENGINE for Wed 10/5

Task-Priority FGB

3 rounds for time:
20 wall ball, light
20 SDHP, light-medium
20 box jumps, medium
20 push press, light-medium
20 calorie row

Goal is unbroken sets, but take one break if absolutely necessary.

BODYBUILDING for Wed 10/5

3 sets
8 tempo HSPU negatives
16 bumper Z-press
1:00 rest

4 sets
8 DB bench press
16 wide-grip pushups
:45 rest

5 sets
8+ weighted dips (use a DB or MB)
max bodyweight dips
rest as needed

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Wednesday 6/8

WORKOUT for Wednesday 6/8/2022

Semifinals ’22 Barbell Complex

for max load: 3 cleans + 2 front squats + 1 jerk, then

100 dips for time

Post results to whiteboard!

WATCH:

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Wednesday 3/16

Athlete’s Choice!

WORKOUT for Wednesday 3/16/2022

“Pyramid Double HELEN”

for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups

Compare to 9/17/202, 8/3/2017

-OR-

“HELEN+”

5 rounds for time:
400m run
21 kettlebell swings, 12/16/24kg
12 pullups

Compare to 8/22/2019. Post results to whiteboard!

WATCH:

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Thursday 5/6

In the receiving position of a power jerk or push jerk you should find yourself as vertical as possible with the knees driving forward and out.

As usual, the barbell should be balanced over the shoulder blades and ankles.

CONDITIONING for Thursday 5/6/2021

LAUFEY

AMRAP in 12:00
12 DB snatches
12 situps
12 deficit step-downs

For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments!

READ: The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee – GQ

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