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December
13
Wednesday

WEDNESDAY 13.12.17

chris-hinshaw-and-mat-fraser
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Chest
S2. Band Assisted Hamstring
S3. Coaches choice
ENDURANCE
Run 400m
Rest 2 mins
5 Rounds
MET-CON (TIME)
PERFORMANCE and FITNESS
For Time:
20 Power Snatch 60/40
20 Burpee to Bar
60m DB Walking Front Rack Lunge 22.5/15
20 Burpee to Bar
20 Power Snatch 60/40
WORDS TO LIVE BY
ChN64IsWMAE4SEE

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December
12
Tuesday

TUESDAY 12.12.17

img_0068
MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Box Pigeon Stretch
S3. Coaches choice
STRUCTURAL BALANCE SUPERSET
NOT FOR TIME FOR QUALITY
DB Box Step Ups
DB Snatch
20-18-16-14-12-10
MET-CON (EMOM)
PERFORMANCE
EMOM 30
Min 1. :40 Airbike
Min 2. 15 Burpees
Min 3. 7 Hang Cleans 60/40
FITNESS
EMOM 30
Min 1. :40 Airbike
Min 2. 12 Burpees
Min 3. 7 Hang Cleans 50/30
WORDS TO LIVE BY
ca7125dcf5b50a89aa4802ef78790bbe--quotes-inspirational-success-success-quotes-motivational-entrepreneur

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December
11
Monday

MONDAY 11.12.17

Games2012_LatAm_Midday_floater_womens
MOBILITY and MAINTENANCE

S1. Band Assisted Hamstring Floss
S2. Band Assisted Lats
S3. Coaches Choice
GYMNASTICS
PERFORMANCE
EVERY 3 Mins
15 HSPU
10 T2B
5 Bar Muscle Ups
5 Rounds
Reduce number if necessary
FITNESS
15 HSPU
10 T2B
5 Bar Muscle Ups
5 Rounds
Reduce number if necessary
MET-CON (AMRAP)
PERFORMANCE and FITNESS
Amrap 13
15 Box Jumps
10 Deadlifts 55/37.5
5 Push Jerks  55/37.5
WORDS TO LIVE BY
Inspirational-Quotes-Business-and-Personal-Development-Kamil-Migas-Blog-20

 

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December
11
Monday

SUNDAY REST DAY 10.12.17

f2a107a7e466fa10452ad14a84d97673--happy-thoughts-positive-thoughts

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December
09
Saturday

SATURDAY 09.12.17

Brooke-Ence-bar-muscle-up
MOBILITY and MAINTENANCE

10mins of own mobility
HERO WOD
‘KONI’
13 min AMRAP
1 Squat Clean 100/75
9 HSPU
6 Bar Muscle Ups
9 Thrusters 60/40

In rememberance of Rawiri Wata Waka Te Koni.
Maori All Black in 1969
Father to the Great White Shark.
WORDS TO LIVE BY
cute Quote About Rather Live A Short Happy Life Than Long Quote

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December
08
Friday

FRIDAY 08.12.17

untitled1
MOBILITY and MAINTENANCE

AirBikes and Dynamic Effort
GYMNASTIC ENDURANCE
PERFORMANCE and FITNESS
EMOM 5
10 HSPU
Reduce number if necessary
MET-CON (TIME)
PERFORMANCE and FITNESS
For Time:
10 Snatches 50/35
change weights
8 Snatches 60/40
change weights
6 Snatches 70/45
change weights
4 Snatches 80/50
change weights
2 Snatches 90/55
Straight into
3 RFT
400 Meter Run
21 Kettlebell Swings 24/20
12 Chest to Bar Pull-ups
FINISHER
TBC
WORDS TO LIVE BY
C8T4AJEWsAA5prW.jpg-large

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December
07
Thursday

THURSDAY 07.12.17

crossfit-623-power-cleans
MOBILITY AND MAINTENANCE

S1 Band assisted Lats and Internal Rotation
S2 Broomstick Complex
S3 Coaches Choice
OLYMPIC LIFTING
13 Min Running Clock
PERFORMANCE
Work up to a Hang Clean and Push Jerk + Split Jerk
MET-CON (AMRAP) 
PERFORMANCE and FITNESS
AMRAP 5
40/30 Calorie Row or Machine
AMRAP “DT” 60/40
Rest 3 mins
3 Rounds
“DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
MIDLINE 
20m Matt Drag
Every 5m 5 Pikes
2 Rounds
WORDS TO LIVE BY
C7I4M-KX4AMP-EA.jpg-large

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December
06
Wednesday

WEDNESDAY 06.12.17

plyo-box-jumps
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Chest
S2. Band Assisted Hamstring
S3. Coaches choice
STRUCTURAL BALANCE SUPERSET
Turkish Get-Up
3-2-1 Per Side
DB Bent Over Row
8-8-8 Per Arm
MET-CON (EMOM)
PERFORMANCE
EMOM 18
Min 1. 14 DB Snatch
Min 2. 14 Box Jumps
Min 3. 14/11 Cal Airbike
FITNESS
EMOM 18
Min 1. 14 DB Snatch
Min 2. 14 Box Jumps
WORDS TO LIVE BY
Screen Shot 2017-12-06 at 12.34.14 AM

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December
05
Tuesday

TUESDAY 05.12.17

Better-Than-Thusters
MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Broomstick Complex
S3. Coaches choice
OLYMPIC LIFTING
13 Min Running Clock
PERFORMANCE and FITNESS
Work up to a Heavy Hang Squat Snatch + 2 OH Squats
MET-CON (TIME)
PERFORMANCE
9 Thrusters 42.5/30
9 C2B Pullups
30 Double Unders
5 Rounds
FITNESS
9 Thrusters
9 Pullups
100m Machine
5 Rounds
MIDLINE
Weighted Plank
2 x Max Effort in Partners
WORDS TO LIVE BY
784e78b0d66d31aec10ec01da64228b5--momma-bear-great-inspirational-quotes

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December
04
Monday

MONDAY 04.12.17

Screen Shot 2017-12-04 at 12.58.10 AM
MOBILITY AND MAINTENANCE
S.1 Band assisted Hamstring Floss
s.2 Band assisted Front Rack
s.3 Coaches choice
ENDURANCE
Partner Row 1:1
300m x 5
MET-CON (TIME)
PERFORMANCE and FITNESS
10-9-8-7-6-5-4-3-2-1
Power Cleans 60/40
Bar Facing Burpees
MIDLINE
15-12-9
Paralette Pass Throughs
V-Snaps
WORDS TO LIVE BY
CD6AQLpWYAAOoc9

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