Friday 11/11/2022

“Negative Nancy” Strength: 5 x 3 – 1 ¼ Back Squat @ 50% Metcon: For Time: 21 Overhead Squats (95/65)(65/45)800 Meter Run18 Overhead Squats (95/65) (65/45)600 Meter Run15 Overhead Squats (95/65) (65/45)400 Meter Run12 Overhead...

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Saturday 10/8/2022

“Freedom Sauce” Strength: Power Snatch4 x 2 @ 65%2 x 1 @ 70%2 x 1 @ 75% Metcon: 4 Rounds x AMRAP 7 (Teams of 2): 60 Overhead Squats60 Bar-Facing BurpeesMax Calorie Bike Round 1: (65/45) | (45/35)Round 2: (75/55) | (65/45)Round 3...

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Wednesday 6/8/2022

“Race to Randy” Strength: 5 x 5 – Overhead Squat: Build up in weight each set Score = Heaviest Round Metcon: For Time: (20:00 Time Cap): 75 Power Snatches (75/55) | (45/35) Every 4:00 starting at 0:00: 1,000/800 Meter Bike 15...

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Friday 5/20/2022

“Overwhelmed” Strength: Every 3:00 x 5 Rounds: 1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch +  3 Overhead Squats Metcon: For Time 1 Burpee Box Jump Over (24″/20″) 10 Overhead Squats (115/85) |...

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