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FULLGRIP CROSSFIT

07/30/13 Wednesday

7/30/2014

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Picture

Strict press find 1rm

3 Rnds

8-10 UB 1 arm DB press l side

8-10 UB 1 arm DB press r side

45sec rest

3 Rnds

8-10 UB 1 arm DB rows l side

8-10 UB 1 arm DB rows r side

45 sec rest

3 min max reps KBS 53/35

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07/29/2014 Tuesday

7/30/2014

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Picture

3rnds of shuttle run best e/t

5 attempt to find highest

Stand still hurdle jump

FT

50-40-30-20-10

Double Unders

Burpees onto plate

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07/28/2014 Monday

7/28/2014

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Picture

15 min to go as heavy as possible w/1 rep

Hang snatch

Karen

150 wallBall FT

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07/25/2014 Friday

7/27/2014

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5rnds (10 min)

1 min max deadlift @bw

1 min max box jump 24"/20"

10 min AMRAP

Burpee to pull up to toes to bar

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07/24/2014 Thursday

7/24/2014

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Picture

FT 25min cap

10 strict press

20 OHS

30 push press

40 front squat

50 push jerk

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07/23/2014

7/23/2014

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Picture

Back squat 1rm

12 min AMRAP

30ft bear crawl fw

30KBS

30ft bear crawl BW

30 double Unders

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07/22/2014 Tuesday

7/23/2014

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Picture

Hang power clean find 1rm

3rft

15 hang power clean @65%

15 lat hop burpee

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07/21/2014 Monday

7/23/2014

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Picture

Bench press find 1rm

3 rnd of

Max push up w/45sec rest in between

4 Rnds of

12 bent over rows w/45sec rest in between set

5 Rnds of

15 GHD sit ups w/45 sec rest

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07/18/2014 Friday

7/21/2014

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Picture

12 Rnds (24 min)

Odd min: 200m sprints

Even min: rest

10 burpee penalty each time you can't complete 200M inside odd min.

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07/17/14 Thursday

7/18/2014

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Picture

Deadlift find 1rm

40-30-20

Plate overhead lunge

20-15-10

Pull up

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