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Monday July 11th, 2016 1.Snatch complex (1 snatch pull+2 power snatch+2 squat snatch) 50%-1,55%-1,60%-1,65%-1 | #115,125,135,145 2.Power jerk 50%-5,55%-5,60%-5,65%-5,65%-5 | #145,155,175,185,185 3.Clean grip lift off w/ 5 sec hold at knee 50%-5,55%-5,60%-5,65%-5 | #145,156,171,185 4. Front squat 50%-5,55%-5,60%-5,65%-5,65%-5 | #162,179,195,211,211 5. Partner workout, alternating rounds for 20 minutes: 15 chest to bar pull-ups 20 burpees to 6" target 15 shoulder to overhead #115 9 rounds ***6 broadhead shots in backyard Tuesday July 12th, 2016 1. Clean complex (1 clean pull+2 power cleans+2 full cleans) 50%-1,55%-1,60%-1,65%-1 | #150,165,180,195 2. Drop snatch 50%-5,55%-5,60%-5,65%-5 | 115,125,135,145 3. Snatch grip lift off with 5...

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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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