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Siteplicity
6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEAN & PRESS – 5 R/L RENEGADE ROW B. 9 EMOM – 6 R/L SNATCH
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Friends and Family Day!!!! A.  All levels = Our Warm-up is your work out!! Fitness: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups or ring rows 4 Cal Assault Bike 1 lap run *2nd Partner rows until 1st Partner is done running and then switch Rowing should be done fairly hard, but score...
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Fitness: A.) Deadlifts – 8×7 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Bench dips Performance: A.) Deadlifts – 8×10 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Dips Competitor: A1) Clean and 2 Jerks – 15 min. –...
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Fitness: A.) Bench Press – 8×7  Bent over rows – 8×7  B.) 21-15-9 Goblet squat Burpee Box step ups (24/20) Performance: A.) Bench Press – 8×10 Bent over rows – 8×10 B.) 21-15-9 Front squat (135/95) Burpee Box Jump (24/20) Competitor: A1) Snatch – 15 min. – – work up to 1 lift @ 80% or...
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6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 2-HAND SWINGS B. 4 RDS – 5 SWINGS – 5 SNATCH – 5 PRESS – 5 FRONT SQUATS – SWITCH HANDS
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Fitness: A.) Make up lift  or SKILL EMOM – 8 min. Odd – 3 Ring Rows or Ring Pull ups and 3 Ring Dip  Even – 2 each leg.  Pistol Scaling, Video here!  B.) For Time: 800m run or 1000m row 30 burpees 30 wall ball sit-ups 30 pull ups 800m run or 1000m row  ...
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6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – TGU L/R B. 8 EMOM – 6 R/L SNATCH
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Fitness: A.) KB Clean and press 5 L/R EMOM – 6 min. B.) 10 min AMRAP 5 WB (20/10) 20 singles 5 WB 40 singles 5 WB 60 singles and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog, Performance: A.) Power Clean and Jerk 3 reps EMOM – 6 min. B.) 10 min AMRAP...
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Fitness: A.) KB clean 5×5 5 each each arm B.) 2k Row Every 2 min. 10 KB swings. FINISH w/ 10 burpees Performance: A.) Snatch Comp. 6×1 = Snatch+3OHS B.) 2k Row Every 2 min. 4 snatch (95/65) FINISH w/ 10 burpees Competitor: A.) Snatch Comp. 6×1 = Snatch+3OHS   B.) 2k Row every 2 min. 4 snatch...
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6:00 PM KB CLASS A. 7 RDS – 10 DBL KB SWINGS – 3 R/L PRESS B. 8 MIN. AMRAP – 5 R/L 1-H SWING – 100 M SPRINT
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