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Mittwoch, 29.11.2017

If you did the Crossfit total do: 5-5-5-5-5 deadlift with perfect form If you did not do the Crossfit total do: 15 min to find 1rm deadlift WOD: 15 min AMRAP: 250m row 10 deadlifts 155/105lbs 10 barfacing burpees

CrossFitMittwoch, 29.11.2017

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Dienstag, 28.11.2017

Gymnastics: Weighted dip: 5×5 Skill: 10 min strict muscle up practice work on faulse grip practice transitons WOD: 5 rounds for quality: 30s handstand 10 push ups 30s hollow 10 v-ups 30s chin over the bar 5 strict pull ups Conditioning: Conditioning: 3 rounds of: 4min window: 400m run or 500m row + AMRAP: burpee box step ups directly into:

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CrossFitDienstag, 28.11.2017

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Montag, 27.11.2017

If you did the Crossfit total do: 5×5 shoulder press If you did not do the crossfit total do: 15min to find 1rm shoulder press If you missed Fran, do Fran If you did Fran do: Crossfit: 50-40-30-20-10 reps for time of: 24kg/16kg kettlebell swings Sit-ups

CrossFitMontag, 27.11.2017

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Samstag, 25.11.2017

30 min AMRAP: In teams of two: run 1600m with your partner 100 deadlifts 135/95lbs 100 burpee box jumps 100 front squats run 1600m with your partner

CrossFitSamstag, 25.11.2017

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Donnerstag, 23.11.2017

Testing week: 10 min snatch warm up 20 min to find 1 rep max snatch Isabel: For time: 30 sntach 135/95lbs TC: 10min Oly class will be same programming

CrossFitDonnerstag, 23.11.2017

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Mittwoch, 22.11.2017

If you missed the 1 rep pull up do the one rep pull up If you already did the 1 rep pull up perform: Plyometrics: 5 sets of: 5 hurdle jumps over 24/30 inch hurdle Skill: Kipping pull up Benchmark: Cindy: 20 min AMRAP 5 pull ups 10 push ups 15 squats Score: total rounds completed

CrossFitMittwoch, 22.11.2017

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Dienstag, 21.11.2017

Benchmark: Gymnastics: 15 min to find: 1 Rep weighted pull up J.T 21-15-9 HSPU Ring dip Push up TC: 20 min Finisher: Accumulate 2 min of hollow hold Conditioning: 3 rounds of: 5 min row 5 min AMRAP: 30 air squats 30 sit ups 30 double unders Rest for the rest of the time

CrossFitDienstag, 21.11.2017