CrossFit WOD, June 24, 2019

MONDAYYYYBack Squat (5 - 5 - 5 @ 70%, 80%, 90ish%)Don't be afraid to back off to 87 percent for the last set. I would rather you get all the reps than go too heavy and not finish it.Metcon (Time)30 - 20 - 10 - 20 - 30 Alternating DB Snatch (50/35) 10 Burpee Box Jump...

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CrossFit WOD, June 23, 2019

SundayStrengthOverhead Squat (3-3-3-3-3-3-3)MetconMetcon (Time)1000m farmers carry 2x70s/53s * *every break perform 20 Air squats AbsCoach's choice abs (Max reps)Your coach is evil and will torture you for an undetermined amount of time.

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CrossFit WOD, June 22, 2019

Power to the SnatchWeightliftingPower Snatch (1-1-1-1-1-1-1)Build to a heavy or maximal effort. Base off of last week.ConditioningMetcon (Time)5 rounds 5 power snatches 115/83 5 burpees over the bar

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CrossFit WOD, June 21, 2019

FridayDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

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CrossFit WOD, June 20, 2019

ThursdayFlagrant Foul (AMRAP - Reps)Five Rounds 1 minute max reps each: Power Cleans Wall Ball Toes to Bar Rest (135/93) (20/14)MetconPartner Biceps Fun With an empty bar (or lighter if necessary) 5 curls each 10 curls each 15 each 20... 25... 20... 15... 10... 5 each...

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CrossFit WOD, June 19, 2019

WednesdayJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 MetconAfter J.T., not for time: 21 GHDs Sit Ups (Sit Ups) 21 GHD Back Extensions...

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CrossFit WOD, June 18, 2019

TuesdayChicharron (Time)Run 1 mile 60 Sit Ups 60 Bar Touch Burpees* Run 800 Meters 30 Sit Ups 30 Bar Touch Burpees Run 400 Meters 15 Sit Ups 15 Bar Touch Burpees

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CrossFit WOD, June 17, 2019

Squat DeloadBack Squat (5 - 5 - 5 @ 45%, 55%, 65%)These are light for a deload day, that's on purpose. Please stick to the percentages and make these squats as perfect in form and depth as possible!21 Candles (Time)Row 500 meters 21 Power Cleans 21 Shoulder to...

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CrossFit WOD, June 16, 2019

SundoozyWeightliftingOverhead Squat (5-5-5-5-5)MetconMetcon (Time)10 rounds for time: 10 box jumps 10 push-upsrx 24/20 rx+30/24 rx- as necessary

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CrossFit WOD, June 15, 2019

SaturdayPower Snatch (1-1-1-1-1....)Working on a straight pull, full hip extension, and then speed under the bar. Build to a heavy rep.Flobber Clobber (Time)3 Rounds of 10 DL (135/93) 10 Burpees Then... 10 Thrusters (135/93) 20 Thrusters (115/73) 30 Thrusters...

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