12/4/2017-MONDAY WORKOUT

Strength Build to a heavy squat clean + front squat + split jerk Metcon “Fran” 21-15-9 Thrusters(95/65) Pull-ups Competitor “Amanda” 9-7-5 Muscle up Squat Snatch (135/95)

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12/1/2017-FRIDAY WORKOUT

Partner skill “Tailpipe” 3 rounds Partner A 250m row Partner B hold double kb front rack Switch Each partner does each movement three times Metcon 14 Minute AMRAP 3 Power Cleans(135/95)(185/125) 6 C2B (bar muscle up) 9 Lunge Jumps Cashout 50 Russian...

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11/30/2017-THURSDAY WORKOUT

Strength/Skill Build to a heavy 5 Front Squats, from the ground Metcon For time 50 Box Jumps(24/20)(30/24) 40 Alt DB snatch (50/35) 30 Sit-ups 20 HSPU 10 Alt DB Squat Clean Thrusters(each arm) 20 pistols 30 Burpees 40 Mountain Climbers, each leg 50...

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11/28/2017-TUESDAY WORKOUT

Strength 3x 10 strict pullups, strict weighted pullups, strict C2B Metcon 4 rounds for time 15 thrusters(75/55)(95/65) 15 Toes to bar Cashout 100 banded good mornings  

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11/27/2017-MONDAY WORKOUT

Skill/Strength 5x5 deadlift, building Metcon 5 minute AMRAP 9 Box jumps 9 Power cleans(115/75)(155/105) 2 minute rest 4 minute AMRAP 6 Box Jumps 6 Power cleans(155/105)(185/135) 2 minute rest For last 3 minutes.... 5 Box jumps As many power cleans in remaining...

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11/24/2017-BLACK FRIDAY WORKOUT

“Thanksgiving Sampler Platter” For Time... 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats then, 4 Rounds of: 8 Handstand Push-Ups 15 American Kettlebell Swings(53/35) Then, 3 Rounds of: 15 Box Jumps(24/20) 15 Knees-to-Elbows then, 2 rounds of: 20 Wall-Balls(20/14)...

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