Wednesday 7/13/2022

“The Admiral” Strength: 5 x 3 – No Touch Deadlift: Reps start 1-2″ off floor Score = Lowest Weight Metcon: 3 Rounds For Time: 20 Burpee Pull Ups | 20 Burpees + 20 Pull Ups 20 Front Squats (115/85) | (75/55) 20 Box Jumps...

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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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Wednesday 5/18/2022

“Five Minute Major” Strength: Front Squat: [15:00] 6 x 2 @ 80% of last week’s Heavy Single Metcon: AMRAP 5: Buy In: 100 Double Unders | 150 Singles 12 Toes To Bar | Knees to Chest 12 Dumbbell Front Squats (50s/35s) | (35s/25s)...

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Wednesday 5/11/2022

“Going Nowhere” Strength: Build to a Heavy Single Front Squat –Then– 1 Set Max Reps at 80% of Heavy Single Metcon: AMRAP 3: 25 Bar-Facing BurpeesMax Front Squats (155/105) | (115/85) Rest 3 Minutes AMRAP 3: 25 Bar-Facing...

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Saturday 4/30/2022

“Macho Man V2” Strength: Build to a Heavy Double Squat Clean (Not Touch and Go)–Then–Build to a Heavy Double Push Jerk (From the Rack) Metcon: EMOM 10 For Load: 3 Power Cleans 3 Front Squats 3 Push Jerks *Score = Lowest...

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