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CrossFit-190715

MetCon LM 4-6 Sets (10min Clock) 5 Strict Press* Or SHSPU** *Ascend in weight **Increase deficit as needed Then 5 RFT 10 HSPU 50 DU HSPU = 1min, DU = :30 *Pick a scale of HSPU to get them all done Optional BuyOut “Ab Assault”

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CrossFit-190709

Building tolerance to muscle fatigue!  That’s A GOOD thing! MetCon LM 9 RFT 3 HSPU 6 T2B 12 BoxJ (24/20) HSPU = 15sec, T2B = 15sec, BoxJ = 1min *Pick progressions you can keep moving through Optional BuyOut “Show & Go”

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CrossFit-190627

There is something about Mary!   MetCon “Mary” AMRAP 20 5 HSPU 10 Alt Pistols 15 Pullups *Modifications = challenge new skills Optional BuyOut “Midline Bike”

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CrossFit-190620

Like Tuesday but different.   Strength/MetCon 10 RFT 3 DL (275/195) 5 Strict HSPU* *Heavy strict press OR pike pushups (on box) DL = 30sec, HSPU = 30sec Optional BuyOut “Bodybuilding”

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CrossFit-190520

Let’s do all the things on a Monday 🙂 Strength/MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 50 Pullups 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs DU = 1:30, HSPU = 1:30, DL = 1:30, WB = 2min, PU = 3min *Retest

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CrossFit-190514

Strength/MetCon For Time 21-15-9 DB FSQ (30/20) 14-10-6 HSPU 7-5-3 BMU Th = 1:30, 1min, :30; HSPU = 1:30, 1min, :30; BMU = 1:30, 1min, :30 Optional BuyOut “ScapJacked v3”

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CrossFit-190502

The “upside down” is a fun place to go…Isn’t it? Strength/MetCon “Diane” 21-15-9 DL (225/155) HSPU 1:30ea, 1min ea, :45ea Optional BuyOut “ScapJacked v2”

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CrossFit-190402

The upside down is fun! MetCon 27-21-15-9 Russian Sw GobSq 9-7-5-3 Strict HSPU Sw = 1min, 1min, :30, :30; Sq = 1:30, 1:30, 1min, :30; PU = 1min, 1min, :30, :30 Optional BuyOut “Roped”

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CrossFit-190312

Gainz every minute on the minute.   Strength/MetCon EMOM x 10 3-5 Bar Muscle Ups 5 HSPU 2min Rest EMOM x 10 1 Rope Climb (15’) 10 Russian Swings (32/24)* *Can be 2×16 and 2×12 *BMU & HSPU unbroken *Retest from 9/6/18 Optional Buy Out “Gripped”

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CrossFit-190205

Spend sometime everyday upside down!   Strength/MetCon 6 RFT 5 HSqCl (135/95) 6 HSPU 7 C2B HSqCl = 30sec, HSPU = 30sec, C2B = 30sec *Retest from 11/2/18 Optional Buy Out “Midline Fun”

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