Saturday 7/2/2022

“Cross Breeze” Metcon: 5 Rounds For Time: 200 Meter Row 20 Double Unders I 30 Single Unders 2 Power Snatches (115/85) | (75/55) Add 200m, 20 Dubs, 2 Power Snatches after each round Rest 1:00 Between Rounds TC: 35 Minutes

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Friday 7/1/2022

“Smoke Alarm” Strength: Thrusters: Build to a Heavy Triple Metcon: Every 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP Remaining Time: 7 Thrusters (75/55) | (55/35) 7 Pull Ups | Bent Over Rows 7 Burpees

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Thursday 6/30/2022

“Battle Scars” Metcon: 6 Rounds For Time: 30 Abmat Sit Ups 100 Meter Farmer’s Carry (50s/35s) | (35s/25s) 10 Box Jumps (24″/20″) | Box Step Ups 200 Meter Run 30 Reverse Lunges Rest 1:00 Between Rounds TC: 40...

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Wednesday 6/29/2022

“Dirty Work” Strength: Push Press: 5 x 4 Score = Lowest Weight Used Metcon: AMRAP 6: 60 Deadlifts (115/85) | (95/65) Max Calorie Bike/Row Directly Into… AMRAP 6: 45 Hang Power Cleans (115/85) | (95/65) Max Calorie Bike/Row...

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Saturday 6/25/2022

“Chrimescene” Strength: Front Squats: 5 x 4 Score = Lowest Weight Used Metcon: 3 Rounds For Time: 500/400m Row 12 Front Squats (155/105) | (115/85) 21 Box Jumps (24″/20″) | Box Step Ups   Time Cap = 15:00 

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Friday 6/24/2022

“‘Til Death Race Do Us Part” Strength: Snatch Pull w/ 0:03 Eccentric: 5 x 3 @ 90% of Last Week’s Power Snatch   Metcon: 5 Rounds For Time: 15/12 Calorie Bike 10 Burpees Rest 5:00 5 Rounds For Time: 10 Power Cleans (135/95)...

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Saturday 6/18/2022

“Mind Games” Strength: Strict Pull-Ups: 2 Sets Max Reps   Rx = Bodyweight Scaled = Banded Metcon: For Time with a Partner: Buy In: 2,000m Run 70 Power Cleans (135/95) | (95/65) 70 Bar-Facing Burpees   You may partition Power Cleans...

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Friday 6/17/2022

“Jumping Jackie” Strength: 5 x 4 – Back Squat: Build up in weight each set Score = Lightest Set Metcon: For Time: 1,000/800m Row 50 Thrusters (45/35) 150 Double Unders | 225 Single Unders 50 Thrusters (45/35) 1,000/800m Row

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