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Tuesday, Nov. 21, 2023

The Open is 100 days away! What are your goals for this year? Talk to me about how we can achieve them! CrossFit just announced that the top 25% of people in each division will qualify to compete in quarterfinals! Let's get as many people as we can there!!

Is there a certain movement you want to conquer? I have some training programs that can help! The programs include: Strength, Muscle Up, Pushup/HSPU, Pullup, and Deadlift/Back Squat. Talk to me about getting a copy and working on a program for The Open!


Floor Bench Press

4x6@70% 1RM


8 min AMRAP

6 Power Snatches (75/115)

4 Pull ups

2 Wall Walks

2 min Rest (add lbs)

8 min AMRAP

2 Snatches (any kind - 95/135)

4 Toes to Bar

6 Wall Balls (14/20)

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Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend


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