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Thursday 30 July 2015

7/29/2015

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MITTE & WEILIMDORF:

Bench 5x5

Then 3 rounds:
5 handstand push-ups
10 toes 2 bar
15 box jumps

Then 3 rounds:
30 double unders
15 pull-ups/ ring rows
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Wednesday 29 July 2015

7/28/2015

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MITTE & WEILIMDORF:

Backsquat 5x4

AMRAP 7 min:
3 shoulder to OH (45/60)
6 back squat
9 hollow Rocks

Cashout: 800m run or 800m row
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TUESDAY 28 JULY 2015

7/27/2015

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MITTE & WEILIMDORF

Deadlift technique
then 10 minutes to work up to 5RM

THEN FOR TIME:
400m run
then
10-8-6-4-2
Deadlifts (100/75)
Chest to Bar Pushups
No pushup Burpees
then
400m run
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Monday  27 July 2015

7/26/2015

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MITTE & WEILIMDORF:

FS and Clean technique

Front Squat 3x3

12 min
30 Squat Clean (35/50)

AMRAP remaining time
5 Goblet Squats (16/24)
10 Russian KB swings

20 sit-ups
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Workout of the Day 24 July 2015

7/23/2015

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MITTE & WEILIMDORF

Cleans and Jerk technique

Then
"Grace"  40/60
(30 Ground to OH)

Cashout: 800m row for time
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Workout of the Day 23 July 2015

7/22/2015

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MITTE & WEILIMDORF

Back Squat
(every 2 minutes)
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

Then weighted pullups, find 3 rep max

then

AMRAP 6 min:
20 Air Squats
10 Toes 2 Bar
5   HSPUs
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 WEDNESDAY  22 JULY 2015

7/21/2015

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MITTE & WEILIMDORF

Snatch technique

then

2 rounds (7-5-3):
Hang snatches (25/40)
Lateral bar burpees

then 2 rounds (7-5-3)
OH Squats
Lateral Bar Burpees

Cashout -
50 HR pushups for time



ADV:
4 rounds (7-5-3)
Squat Snatches (35/50)
Lateral Bar Burpees
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WORKOUT OF THE DAY, TUESDAY, 21 JULY 2015

7/20/2015

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MITTE & WEILIMDORF

KB Clean and Jerk Technique

then for time:
20-18-16-14-12-10-8-6-4-2
KB Bear Complex (alternating arms) (14/20)
Box Jumps

ADV:  double armed (one KB per arm)

KB Bear Complex is one clean, one front squat, one jerk or press
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WORKOUT OF THE DAY 20 JULY 2015

7/20/2015

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Picture
MITTE & WEILIMDORF:

“Beat Elise”

800m run
then
10 rounds:
3 pullups
6 Deadlifts (55/80)
9 Double Unders

then
800m run


ADV:  (85/110)


One of our original members, Elise will be moving back to the states.  We've seen her turn into a Crossfit beast over the last few years!  Some of us might be slightly glad to see her go...only because we are tired of her being so fast and beating us.   Best of luck Elise and Carl!  :)




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WORKOUT OF THE DAY 17 JULY 2015

7/17/2015

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MITTE & WEILIMDORF:


With a partner complete for time, 5 rounds:

20 Pull-Ups
20 OH Squats
40 Double Unders
20 Thrusters
200m partner carry



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