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Friday, April 18, 2014



20 minutes to establish Clean and Jerk 1RM
 
Grace
30 Clean and Jerks 135/95










2015 MOVFAM
KETTLEBELLS, SNATCH, CLEAN

Thursday, April 17, 2014


‘Filthy 50’
 
For time:
50 Box jump 24/20
50 Jumping Pull ups

50 KBS 1.5/1
50 steps Walking Lunges
50 K2E
50 Push press 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees

50 Double unders

Wednesday, April 16, 2014

 
Skill:
 Snatch 1RM

 
METCON:
 
‘HELEN’
3RFT
400m Run
21 KBS 1.5/1
12 Pull Ups
 
 
 
 
 
                                                            
 
 
 
 
 
 
 
 
 
 
 
 
 
                                                                                    
MOVFAM 2015
GYMNASTICS
 
 
 
 
 
 
 
 
 
 
 

Tuesday, April 15, 2014

CrossFit Total
 
1RM
Back Squat
Shoulder Press
Deadlift

Monday, April 14, 2014

‘FRAN’
21-15-9
Thrusters 95/65
Pull Ups
 
Rest 20 Mins
2 x 400m Sprints
Rest 1:2
 
 
 
 
 
 
2015 MOVFAM
SQUATS, PRESSES, LIFTS