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CrossFit Journal: The Performance-Based Lifestyle Resource

BFT

October 2017
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Wednesday 2 August 2017

EMOM for 8 Minutes of:

Even: 15 Goblet Squats #53 / 35

Odd: 10 KB Snatch

Rest 3 Minutes

Alt EMOM for 15 minutes of:

0,3,6,9,12, – 6 Hang Power Cleans #135/95

1,4,7,10,13 – 12 Jumping Lunges

2,5,8,11,14 – 18 Russian Twist #45/25

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Friday 28 July 2017

With a running clock in 29 minutes:

From 0:00 – 5:00 Minutes:  AMRAP

Burpees

From 6:00 – 11:00 Minutes: AMRAP

7 Deadlifts #155 / 105  (Recommend building bar for Snatches and add weight for Deadlifts)

7 Box Jumps 24 / 20″

From 12:00 – 17:00: Minutes AMRAP

TGU # 40 / 30 Dumbell

From 18:00 – 23:00 Minutes: AMRAP

7 Snatches # 75 / 55

7 Push Ups

From 24:00 – 29:00 Minutes:

Calorie Row

(Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

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Tuesday 25 July 2017

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Partner WOD or on your own:

“GLEN”

30 Clean / Jerk #135 / 95  (Power Cleans)

Run 1 Mile

10 Rope Climbs

Run 1 Mile

100 Burpees

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Friday 21 July 2017

2 sets: 5 x 200 m Row

Rest 20 seconds between 200’s / rest 1:00 between sets

8 Min EMOM:

Even: 4 Power Snatch @ 70%

Odd: 7 OHS @ 70%

3 Rounds for time of:

10 Push jerks @ 60%

10 Bar – facing burpees

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