July 2017


CrossFit: Thruster 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to today’s solid heavy single Longevity: A. Front Squat: 3-3-3 B. Strict Press: 2-2-2 C. Thruster: 1-1-1 QuickFit: 12 Min EMOM 1st Min – 10 Dumbbell Push press (goal is heavy) 2nd Min – 10 DB Bent over […]

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CF: Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single for the day.

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CF: Workout 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. Level 3: Rx as written Level

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CF: Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for

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CF: 21-15-9 reps for time of: Shoulder-to-overheads Chest-to-bar pull-ups *This should be a fran-ish style workout with a goal of sub 5 min time frame and a 7 min cap. Level 3: s-oh 135/95 Level 2: s-oh 95/65 Level 1: s-oh 65/35 Level 3: CTB no assistance Level 2: chin over bar no assistance/assistance Level 1:

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CF: Snatch 3-3-3-3-3 reps x E3MOTM 15 min. Level 3: goal is full snatch from floor After specific warmup for each barbell movement, build to the heaviest set of 3 you can, Goal would be 85%+ of 1rm for a triple. Level 2: can be power or full from floor depending on mobility and mechanics After

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CF: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 reps sumo deadlift high pulls, 9 reps Level 3: 135/95# Level 2: 95/65 Level 1: 65/35 *goal should be a sub 8 min time frame with a 10 min cap. Thrusters should be done

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CF: Row 2 min on x 1 min off x 10 rounds. Goal is to go at a hard, but manageable pace across all sets covering max distance each time frame, but trying to keep same pace while doing so. Level 3: Shoot for all 10 rounds completed at a sub 145 pace for men/ sub 200 pace

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