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Oct 3, 2017

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CrossFit Black Box - CrossFitWeightliftingBack Squat (20min to find a heavy set of 3)MetconMetcon (Time)E2M for 10min: 10 Front Rack Lunges (athlete chooses the weight) *Alternating for 5 steps each leg. Bar comes from the floor. Pose heaviest successful set of 10.Competitor/AccessoryMetcon (Time)21-18-15-12-9 GHD Sit-ups Assault bike calories *If you're…

Oct 2, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 15min: Continue up the ladder as far as possible... 2 Box Jumps, 24/20" 2 Push-ups 2 Wall Balls, 20/14 4 Box Jumps 4 Push-ups 4 Wall Balls Etc. *score is total repsCompetitor/AccessorySnatch (3x1@85%, 2x1@87-90%)Warm-up sets: Power Snatch+OHS+Full Snatch 50%-55%-60% Full Snatch:…

Sept 29, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)3 Rounds for time: 10 Power Snatches, 155/105 15 Ring Dips 20 Pull-ups(RX+=C2B)Competitor/AccessoryMetcon (No Measure)EMOM for 10min: Odd: 15/12 Cal Assault Bike Even: 50 Double Unders **Scale Cals as necessary. Scale dubs to 40 sec of practice or singlesFirst Pull-upMetcon (No Measure)4 Rounds: 10 Hanging…