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https://youtu.be/Zal9lGL8ZM0 Monday 2/27/17 1. Snatch #115x2, #145x2, #155x2, #170 2x2 2. Snatch Pull 4x4 #185 3. Back Squat 3x3 75% #285 4. 4 Rounds not for time of: 1:30 row easy + 9 muscle ups unbroken 5. 5 Rounds For time: 15 OHS #115 12 chest to bar pull-ups | 9:19 6. 3 rounds: 10 cal bike 8 GHD Raises 20 sec HS Hold against wall Tuesday 2/28/17 1. Barbell Conditioning EMOM x8 odd: 4 snatches #170 | 4,3,4,4 Even: 7 C&J #170 | 7,6,5,5 2. 5 Rounds NOT for time: Max Effort Strict HSPU | 15-15-11-12-10 Bike 1:00 easy 3. EMOM x 15 min 1 - 16 cal bike min 2 - 15 ttb min 3 - 15 cal ski erg min 4 18 GHDSU min 5 50 dubz 4. Front Squat + Jerk From Dead Stop | #165,195,215,215,235 Wednesday 3/1/17 1. CrossFit Open 17.1 REDO. Look up the workout if you don't know what it is. This time I switched the DB in air every rep and shaved 2 minutes off of my time. I'm glad I redid it even though I am retired from competing it is fun to put up your best time. 11:55 2. For Time: 21-15-12-9 WB's #30 Assault Bike Cals DB Push Press #50's Dubz x2 | 12:15 3. Accessory: Power Snatch Triples off blocks + #135 Sled pull's 50' Thursday 3/2/17 REST DAY - Archery Range! Friday 3/3/17 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells | 194 REPS Saturday 3/4/17 1. For time: Row 50-40-30-20-10 calories, rest :30 seconds b/t efforts | 10:15 total time 2. Snatch Triples: #75,105,125,145,155,165,175 3. 5 rounds for time: 6 clusters (squat clean thrusters) #185 rest:30 seconds 6 clusters (squat clean thrusters) #185 rest:30 seconds 6 clusters (squat clean thrusters) #175 rest:30 seconds 6 clusters (squat clean thrusters) #165 rest:30 seconds 6 clusters (squat clean thrusters) #155 | 8:37 total time 4. 4 Rounds, rest :90s b/t rounds: 10 calories assault bike 10 wall ball shots #30 10 shoulder to overhead axle bar #110 | 1:21, 1:11, 1:31, 1:113 Please Check out my Partners Bohning Archery 20% OFF use promo code ELK SHAPE Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK

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