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Programming – Week of August 8th, 2022

CrossFit Workouts – Week of August 8th, 2022 MondayE2MOM x 5 RoundsRounds 1-2: 5 DeadliftsRounds 3-5: 3 Deadlifts Then… “Sweaty Palms”3 Rounds for Time (RFT)15 American Kettlebell Swings (53/35)12 Pullups *8min Cap Tuesday“Neddy Lou”2 Rounds for Time (RFT)27 Lateral Burpees Over The Bar21 Barbell Clusters (95/65) *12min Cap WednesdayE90sec x

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Programming – Week of August 1st, 2022

CrossFit Workouts – Week of August 1st, 2022 MondayE90sec x 6 RoundsRounds 1-2: 4 Push PressRounds 3-4: 3 Push PressRounds 5-6: 2 Push Press Then… “Fran”21-15-9 For TimeThrusters (95/65)Pullups *9min Cap Tuesday“Baklava”AMRAP 3060/50 Calorie Assault Bike40 Russian Kettlebell Swings (53/35)20 KB Box Step Ups on 24″ Box2ea Side Turkish Get

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Programming – Week of July 25th, 2022

CrossFit Workouts – Week of July 25th, 2022 MondayE90sec x 5 Rounds1 Pause Front Squat (3sec Pause) Then… “Reagan Lee”7 Rounds for Time2 Single Arm Devil’s Press (50/35)5 Burpee Pullups21 Air Squats *17min Cap*2 single arm Devil’s Press is performed as 1 each side Tuesday“Mamba”AMRAP 2448 AbMat Sit Ups24 Squat

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Programming – Week of July 18th, 2022

CrossFit Workouts – Week of July 18th, 2022 MondayE2MOM x 6 RoundsRounds 1-2: 8 Push PressRounds 3-4: 6 Push PressRounds 5-6: 4 Push Press Then… “Grettel”10 Rounds for Time3 Clean & Jerks (135/95)3 Bar Facing Burpees *10min Cap TuesdayPistol Practice (10min) Then… “Great Balls of Fire”AMRAP 16200m Run with Medicine

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Programming – Week of July 11th, 2022

CrossFit Workouts – Week of July 1th, 2022 Monday“Kinda Sorta 19.4”Complete the Following for Total Time 3 Rounds10 Snatches (95/65)12 Bar Facing Burpees 3min Rest, Then… 3 Rounds10 Chest to Bar Pullups12 Bar Facing Burpees *15min Cap*More advanced athletes have the option to complete Bar Muscle Ups instead of Chest

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Programming – Week of July 4th, 2022

CrossFit Workouts – Week of July 4th, 2022 Monday“Eva Strong”5 Rounds for Time (RFT)24 Double Unders19 Toes to Bar2 Clean & Jerks (205/135)400m Run *Double unders are completed together*Toes to bar are divided between partners*Clean & jerks are divided between partners*Run is done together TuesdayE90sec x 8 RoundsRounds 1-2: 3

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Programming – Week of June 27th, 2022

CrossFit Workouts – Week of June 27th, 2022 Monday“Filthy 50”For Time50 Box Jumps (24/20)50 Jumping Pullups50 American Swings (24/16)50 Reverse Lunges50 Knee to Elbows50 Push Press (45/35)50 Hardstyle Swings (24/16)50 Wallballs (20/14)50 Burpees50 Double Unders *30min Cap TuesdayE90sec x 6 Rounds1 Snatch + 1 Low Hang Snatch Then… “Stairway to

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Programming – Week of June 20th, 2022

CrossFit Workouts – Week of June 20th, 2022 MondayE2MOM x 6 Rounds1 Hang Snatch + 1 Snatch *This is building on the last few weeks Then… “Serena”3 Rounds for Time (RFT)10 Bar Facing Burpees8 Power Clean & Jerks (135/95)5 Squat Snatch (135/95) *10min Cap*If the squat snatch is not within

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Programming – Week of June 13th, 2022

CrossFit Workouts – Week of June 13th, 2022 MondayE2MOM x 5 Rounds12 Strict Presses Then…“Ah, Push It”For Time50 Push Jerks (135/95) *Each time you put the bar down, run 100m*10min Cap Tuesday“Bomba”AMRAP 164 Handstand Pushups4ea Arm Single Arm DB Floor Press (50/35)6ea Arm Single DB Hang Power Cleans (50/35) *Use

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Programming – Week of June 6th, 2022

CrossFit Workouts – Week of June 6th, 2022 Monday“Sonic”2 Rounds for Time (RFT)1000m Row25 Hand Release Pushups800m Run25 Pullups *26min Cap Tuesday15min BuildingBuild to a 1RM Power Clean Then…“The Undertaker”For Time30 Squat Cleans (135/95) *After every 5 reps, complete 8 wallballs (20/14)*12min Cap WednesdayEvery 2:30 x 6 Rounds1 High Hang

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