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Fitter Stronger Tougher

Aug 14 2020

Saturday: A Plate Full..

CROSSFIT

100 / 75 Calorie Ski or Echo bike
800m Plate carry
5 rounds of - 
15 STO
15 Pull-ups
800m Plate carry
100 / 75 Calorie Echo bike or Ski

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Aug 13 2020

Friday: Clean and jerk work..

CROSSFIT

STRENGTH

EMOM for 15 mins:

1 Clean and jerk

* Build across all sets to heavy single

CONDITIONING

10 rounds for time of:

5 Power cleans
10 Wall balls

Level 1 - 45 / 30 kg
Level 2 - 62.5 / 42.5 kg
Level 3 - 75 / 52.5 kg

* Time cap 15 mins

FITNESS

Every 8 mins x 5 sets:

Bike erg 1000m
Ski erg 500m
Row 500m

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Aug 12 2020

Thursday: Small Bump...

CROSSFIT

STRENGTH

EMOM for 15 mins:

Min 1 - Strict Ring dips
Min 2 - Reverse grip strict pull-ups
Min 3- Hollow rocks

* Work for 30 seconds and rest for 30 seconds at each station

CONDITIONING

Every 3 mins for 6 sets:

Bike erg 500m
40m Deadball carry

FITNESS

On a continuously running clock - 

Every 10 minutes for 3 rounds:

1 minute to complete 10 Burpees
2 minutes to complete 15 DB step overs + 10 Burpees
3 minutes to complete 20 DB STO + 15 DB step overs + 10 Burpees

* At the completion of each round DB Farmers carry 300m shared with a partner

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Aug 11 2020

Wednesday: Long Lunge..

CROSSFIT

STRENGTH

Back squat 7 x 5 reps

* Lift every 2 mins and build to a heavy 5 rep

CONDITIONING

3 rounds for time of:

60 Double unders 
40 Single arm DB OH walking lunges
20 T2B

* 16 min cap

FITNESS

In Tabata fashion and on a continuously running clock - 

At 0:

Tabata KB swings

At 6 mins:

Tabata Row for metres

At 12 mins:

Tabata KB Thrusters

At 18 mins:

Tabata Shuttle runs

At 24 mins:

Accumulate the total reps and metres from all Tabatas in any rep scheme

* 16 min cap

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