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FNF

CrossFit Journal: The Performance-Based Lifestyle Resource

BFT

February 2018
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Monday 21 August 2017

Deadlift: 2 x 3 @ 80%

2 x 3 @82%

2 x 3 @85%

20 minutes ( less than 6 months 5 x 5 – increase , 2 x 3 increase)

THEN:

Alternating EMOM for 14 Minutes of

Even: 1 power snatch  + 1 OHS  (You choose wt)

Odd: 20 Russian KBS #53/35

 

 

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Thursday 17 August 2017

AMRAP for 5 minutes of:

10 Burpees

5 Power Cleans #135/95

1 Rope Climb

THEN: 3 Rounds for time of:

2 Rounds of Cindy  (5 Pull Ups, 10 Push ups, 15 Air Squats)

1 Round of DT ( 12 Deadlifts #155 / 105, 9 Hang Power Cleans, 6 Push Jerk )

THEN: 3 Rounds for time of:

50 Double Unders

15 HSPU

Rest 5 minutes between WODS

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Wednesday 9 August 2017

Clean: 2 – 2 – 2 – 1 – 1 (70 – 90% +)

20 minutes

Do 12 / 8 dips between sets

THEN:

AMRAP for 8 Minutes of:

20 Overhead walking lunge with one KB #53 / 35

30 ABMAT Sit ups to standing with MedBall #20 / 14  (Scale: drop the standing, just sit up)

Score total reps

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