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Fitter Stronger Tougher

Dec 06 2021

Tuesday 7/12/21 - 'Nate'

CROSSFIT

'Nate'
AMRAP in 20 mins:
2 Muscle ups
4 HSPU
8 KB swings 32 / 24kg

FITNESS

On a running clock;

Working 30 seconds on 15 seconds off at each station -
At 0 -
3 continuous rounds:
1. Bike erg
2. KB swings
3. DB strict press

At the 8 mins -
In your team of 3 -
AMRAP in 8 mins:
Echo bike calories

At the 18 mins -
3 continuous rounds:
1. Echo bike
2. KB straight leg Deadlifts
3. DB curls

At the 26 mins -
AMRAP in 8 mins:
Bike erg calories

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Dec 04 2021

Monday 6/12/21 - Wobbly Wheels

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:
800m Bike erg 
Run 400m 

ACCESSORY

At 28 mins:
3 rounds of:
1 min plank
100m High-low DB carry 
20 V-ups or Tuck ups

FITNESS

With a partner:
4 rounds for time:
30 DB Thrusters
300m Ski
30 Burpees over the DB
600m Row
* Time cap 30 mins

At 34 mins -
AMRAP in 8 mins of:
5 DB get up sit-ups / hand
10 DB kneeling tricep extensions
30 second DB side plank / side (hold DB with non working hand)

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Dec 03 2021

Saturday 4/12/21 - Divide and Conquer

CROSSFIT

With a partner:
42-36-30-24-18-12 reps of: 
Row calories
T2B or Knee tucks
Wall balls
Pull-ups or jumping pull-ups
* 30 min cap

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Dec 02 2021

Friday 3/12/21 - Breaking up is Hard

CROSSFIT

STRENGTH

Every 90sec for 7 sets:
1 Hang power clean
* Build to a heavy single for the day

CONDITIONING

On a 20 minute clock:
0-8 mins
AMRAP in 8 mins of:
Max Strict press 
* Every break complete 50 Double unders or single skips
rest 4 mins
12-20 mins
AMRAP in 8 mins of:
Max Hang power cleans 
* Every break do 30 squats

FITNESS

Mikko's Triangle (Bike Erg Edition)

EMOM 39:
Min 1 - Row 20 (or 15 or 10) calories
Min 2 - Ski 20 (or 15 or 10) calories
Min 3 - Bike erg 20 (or 15 or 10) calories

* Choose a number of calories and hold

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