archery elk hunting RSS

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5 weeks out...

5 weeks out...

5 weeks out from: *The birth of my SON!!! *CrossFit Regionals (WEST) *IFSAC FF1 TEST & HAZMAT I Lots going on in my world, I can assume the same for anyone reading this. 4/18/2016 Monday 1. Team of 4 athletes, 2 females, 2 men 200 toes to bar (2 athletes holding barbell overhead #135/95) 1 athlete performing toes to bar, 1 athlete resting 200 shoulder to overhead (2 athletes hanging from pull-up bar) 1 athlete performing stoh, 1 athlete resting | 11:50 2. Overhead Squat from the floor in 3 minutes | #215 3. 1 male, 1 female and 1...

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Monday (never miss)

Monday (never miss)

1) 3 position snatch(1 from each position top down) – BASED ON #215 MAX 1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%, 1×1@80% 2) Jerk recoveries – BASED ON A #285 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 3) Clean grip lift offs – BASED ON A #300 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 4) Back squats – BASED ON A #375 MAX 1×3@60%, 1×2@70%, 2×2@80%, 1×2@80%, 1×2@70% Met-Con AMRAP 20:00 12 CTB Pull Ups 12 Power Snatch 115/75lbs 12 Box Jump Overs 30/24″ 7 Rounds + 1 rep Interval Work AMRAP 4 Minutes 8 Front Squats 205/125lbs 8 Bar Facing Burpees...

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