CrossFit Journal: The Performance-Based Lifestyle Resource

07/23/2104: CF GAMES START TOMORROW!!

22

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon (AMRAP – Rounds) RUN: Death by 10 m sprints. Metcon (AMRAP – Rounds) Death by MU/Pull-ups

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07/22/2014: CF Endurance Clinics next week!

21

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon WILLY (Time) 3 rds 800m run 5 front squat 155/225 200m run 11 CTB pull-ups 400m run 12 KB swings 50/70

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7/21/2014

20

Jul

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Buy-in: 100 DUBs / 200 singles Then 5 rds 10 SDLHP 85/115 10 push press 85/115 Buy-out: 100 DUBs / 200 singles

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7/19/2014: Powerlifting Total today!

18

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Team of two, the runs have to be done together, during the reps only one is working at a time 1 mile run 100 KB swings 35/55 50 HSPUs. 25 MUs. 1 mile run

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7/18/2014

17

Jul

2014

CrossFit Deerfield Beach – CrossFit Weightlifting Power Snatch (EMOM 6 mins: 5 power snatch TNG at moderate weight) Metcon Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP 5 snatches 95/135 50 dubs Endurance Metcon (Time) 1 Mile Run

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7/17/2014

16

Jul

2014

CrossFit Deerfield Beach – CrossFit Weightlifting Squat Clean (EMOM: 5 min. 2 Squat cleans 95/135) Metcon Metcon (Time) 400 m run 21 HPC 95/135 15 push presses 95/135 9 bar facing Burpees 800 m run 9 bar facing Burpees 15 push press 21 HPC 400 m run

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7/16/2014

15

Jul

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) 10 RFT 5 Pull-ups 5 Push-ups Metcon (Time) 5 RFT 10 Ring Dips 10 DL 185/255 Metcon (Time) 2 RFT 25 Wallballs 14/20 25 Box Jumps

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7/15/2014

14

Jul

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) 400 m run (buy in) Then: 5-10-15-20-25-30 KBS 35/55 5 push presses 95/135 in between each set of KBS Rest exactly 5 minutes Metcon (AMRAP – Reps) Then 800m run, immediately after run and do as many Back squats 95/135 as possible

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7/14/2014:HERO BENCHMARK…..BELL

13

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Benchmark: BELL 3 rds 21 DL 125/185 15 pull-ups 9 front squats 125/185

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07/12/2014: SWIM WOD!!!

12

Jul

2014

  CrossFit Deerfield Beach – CrossFit Metcon Metcon (Time) Swim/row ladder 4 Man Team Wod: Each Person will row & swim equal distance. 1 Person Rows while the other three swim. Round 1 900m row 150m Round 2 600m row 100m Round 3 300m row 50m

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