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Siteplicity
Strength: Squat Clean (work to a heavy single for the day) WOD: 4 Rounds For Time: 21/18/15 Calorie Row 15 Box Jump (24″/20″/16) 7 Squat Cleans (155/105/95)
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It’s that time of year again. That’s right. It’s CrossFit Open Season! For experienced Crossfitters, you all know what we mean here. However, for the majority of people, you may be asking yourself, what is the CrossFit Open, and more importantly, why should we ALL participate in it? During non-COVID years, the CrossFit Open is...
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Strength: Push Jerks (off the rack) Work to a moderate set of 3 reps WOD: For Time 3-6-9-12-15 reps of Push Jerks 135/95/65 Deadlifts 135/95/65 Lateral Barbell Burpees
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WOD: 12 MIN EMOM MIN 1: 12 OHWDL (total 6 per leg) one 50lb DB/ one 35lb DB/ one 25LB DB MIN 2: 12 toe touches to rig lying down Rest 2 mins 12 MIN EMOM: MIN 1: 10 Wallballs 20/14/10 MIN 2: 10 Pullups
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Strength: Front Squats 5×2 at 80% of 1rm  WOD: 4 MIN AMRAP 4 Rounds of “The Chief” (115/85/65) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 3 Rounds of “The Chief” (135/95/75) Max Calorie Bike Rest 3 Minutes 4 MIN AMRAP : 2 Rounds of “The Chief” (155/105/85) Max Calorie Bike 1 Round...
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WOD: 20 MIN AMRAP 20 Burpee Box Jumps (24″/20″/16″) 40/35/30 Calorie Row 80 Double Unders or 160 singles Cashout: TABATA 1 Flutter kicks Bicycles TABATA 2: Plank holds
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Strength:  Snatch Complex 10 MIM EMOM 1 Power Snatch 1 Overhead Squat 1 Squat Snatch * work in weight or stick to 1 weight the whole time WOD: For Time [15 Minute Cap]: 20 Power Snatches (95/65/55) 20 Overhead Squats (95/65/55) 20 Squat Snatches (95/65/55) On the Minute starting at 0:00: 5 Toes to Bar...
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Boulder CrossFit – CrossFit Metcon (Time)
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Strength: Thrusters Find a heavy 1rm (off the rack) WOD: For time: 21-15-9 reps of DB Thrusters 50/35/25 TTB
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