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Siteplicity
Take some time to build to a heavy thruster today, with only 15 minutes don’t go crazy. We want to hit some strength here, yes, but we want to dial in for our met-con. Our Met-con today comes from Pat Sherwood’s laboratory and is one of CrossFit Linchpins “Tests” We’ll treat today like game day...
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With the Holiday season creeping up, I wanted to get a blog post out there so that everyone knows in advance when we’ll be open.  Check out the dates and times below and hopefully they fit into you and your family’s Thanksgiving plans. Wednesday 11/22     6am, Noon, 4:30 Thanksgiving Day, Thursday 11/23    – ...
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After a few minutes to build up to 85% you’ll be hitting 3 doubles today slightly heavier than we’re used to. Once you get done go right into the snatch high pulls. These are designed to work on completing the second pull and getting the bar as high as possible. Titan Phase 3 Day 6...
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Interval work today guys, aim to complete each in about 3 minutes. You’ll be starting a new interval every 4, so rest is earned today. This is not a typical interval style workout, you won’t be resting nearly as much as you’ll be working. That being said, this will take more of a consistent effort...
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Clean work today guys, lets get started by hitting a heavy double. Using that number hit two triples from the hang without dropping the bar. This is a good opportunity for those of you who have felt that your percentage work has been too light. Go heavy on the double and have a solid number...
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Strength Alternating EMOM x 10 A. Farmers Carry x 4 lengths (70/53) B.  Strict Press 5 reps (athletes choice) Conditioning 10-1 Dead lift (185/125) Box jump over (24/20) Kettlebell Swings (53/35)
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After you come in from the 400M Run you will need to hit 5 reps of the “Bear Complex”. Complete all 5 movements for 1 repetition of the complex. During the complex you may not drop the bar or rest it on the floor. “Running Bear” 5 Rounds for Time Cap 30 minutes Run 400M...
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For strength today we’ll be working on some volume front squats. Use 60-65% and hit 6 reps on the minute. If you want an added challenge , go from the ground. You’ll have to hustle to get this one done under the cap! Strength Front Squat EMOM x 6 6 x 6 @ 60-65% 1RM...
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Working on interval sprints today guys, lets choose a weight that allows and unbroken set on the dead lifts. Sprint through the 200M Row and get immediately to the rope. Scale 3 rope pulls for each rope climb. Interval Sprints 5 Rounds of 8 Dead lifts (225/155) 200M Row 1 Rope Climb rest as needed...
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Start off with a primer designed to get you ready to land in the bottom of the snatch. 3 sets of this should be about 5-6 minutes and will be un-scored. The meat of our snatch work today will be working triples of the hang snatch. Using 65% 1 RM hit 3 reps each set...
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