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4.26.17

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Dynamis CrossFit - CrossFitWarm-up200m Run 2 sets 10 Bar Kips 10 Scap Pull-Up 30sec Passive Hang 15 Band Pull Apart 15 Single Arm Banded Press / arm 3min Banded Shoulder Distraction / sideA: Strict Press + Push Press + Push Jerk (Every 2min for 16min (8 sets): build to heavy…

4.25.17

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Dynamis CrossFit - CrossFitWarm-up2 sets 90 sec assault bike 10 Squat Twist 10 Alt. RDL 20 High Plank Shoulder Taps (keep hips square)Metcon (AMRAP - Reps)16 min EMOM ODD: 8 Deadlifts 225#/155# EVEN: 10 bar facing burpees *score is total reps, 144 possibleRx = as is AD = 185/135# DL…

4.24.17

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Dynamis CrossFit - CrossFitWarm-up2min Jump Rope Gym Length Inchworm + Calf Stretch Duck Walk RDL Duck Walk 90 sec per side - Pigeon PoseA: Metcon (Weight)10min EMOM Build to Heavy Single on Complex: Hang Power Clean + Power Clean + Squat Clean + Front Squat All TnG, drop the bar…

4/21/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)200m Row 10 Air Squats 10 RDL (5 each) 10 Lunges 200m Row 10 Scap Pull Ups 10 Bar Kips 10 Straight Leg Raises 200m Row High Knee Skips Ostrich Walk Zombie WalkWeightliftingA1: Deadlift (Heavy Single)15 mins to find Heavy Single for the day. Not…

4/20/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-up (No Measure)400m Jog 10 Air Squats Gym Length: Hurdle Step Overs Zombie Walk (Kick Hand) Duck Walk 10 Air Squats 10 Rds Cat Cow 10 PVC Pass Throughs 10 Around the WorldsWeightliftingA: Squat Clean (20 mins to find heavy single)MetconB: Metcon (Time)Welcome Home Kevin 9 Squat…

4/19/2017

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Dynamis CrossFit - CrossFitWarm-upWarm-Up Quick & Dirty (No Measure)200m Run 10x Air Squats 10x Standing Pass Throughs 2x Bear Crawl 10x Scap Push-Ups 5-1 Inch Worms 10x Burpees 10x Scap Pull-Ups 3-5min - MOB's of choiceWeightliftingSplit Jerk (20 mins to find heavy single)MetconMetcon (Time)Run 400m 6 Rounds 10 Wall Balls…