Saturday 08.23.14

Saturday 08.23.14

"Team DT"
Teams of 2, 5 rounds:
24 Deadlifts
18 Hang Power Cleans
12 Shoulder to Overhead
Barbell Rx - 155/105

Box Brief - Double-Under Clinic tomorrow!

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Friday 08.22.14

Friday 08.22.14

"Fandango"
21-15-9:
Front Squat (135/95)
Lateral Barbell Burpees
50 Double-Unders after each round

Box Brief - CFNE raised  $1,365 for 31Heroes!

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Thursday 08.21.14

Thursday 08.21.14

"Cat Daddy"
3 rounds:
30 Calorie Row
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20)

Box Brief - Kevin's Going-Away Party on Aug 29

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Wednesday 08.20.14

Wednesday 08.20.14

Weightlifting Wednesday
Build to a Heavy at each:
Spit Jerk Position Strict Press
Split Jerk Balance
Split Jerk

Cashout
CrossOver Symmetry "Iron Scap" Protocol

Box Brief - CrossFit Team Series starts next week!

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Tuesday 08.19.14

Tuesday 08.19.14

"Cement Mixer"
7 rounds, On the 3:00:
400m Run
12 Toes to Bar

Box Brief - Let's dial in POSE running today.

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Monday 08.18.14

Monday 08.18.14

"The Chief"
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 between rounds. Only whole rounds count.

Box Brief - Double-Under Clinic on Sun, Aug 24

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