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05/22/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardBench Press (21 min EMOM)1: 3 Bench Press (building to a heavy triple) 2: 10 Pull Ups 3: 8 S/A DB Row/arm *record heaviest benchMetcon (AMRAP - Reps)7 min AMRAP 10 Single Arm DB Push Press (5/arm) 50/35# 10 TTB RX+: 80#/50# 80+ reps RX:…

05/21/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardSquat Clean + Hang Squat Clean + Front Squat1 complex every 2 minutes for 10 minutes @80% of last week's max *moderate effort if you weren't hereMetcon (AMRAP - Reps)5 Rounds for Reps In a 3 minute window 15/10 Cal Bike 12 box jump overs…

05/18/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardPower Clean (15 minutes to build to a heavy single)Hang Squat Clean (3x3 rest 2 min)3x3; same weight acrossMetcon (AMRAP - Reps)9 min AMRAP 100 thruster 45/35# in remaining time.... Burpee pull ups *score is Burpee pull ups RX+: burpee bar muscle ups, 15+ reps…

05/15/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardSplit Jerk (Build to a heavy single)Push Press (3x3 (same weight across))rest 2 min bw setsMetcon (AMRAP - Reps)7 min AMRAP 7 Pull Ups 7 Hand Release Burpees 7 TTB 7 Hand Release Burpees RX+: CTB and RMU instead of TTB; 70+ reps RX: as…

05/14/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardSquat Clean + Hang Squat Clean + Front Squat 1 complex every 2 minutes for 20 minutes, building to a maxMetcon (Time)For Time: 50 Squat Cleans 135/85# *every minute, including minute 0, 8 box jump overs 24/20" *11 min time cap **1 sec for every…

5/11/2018

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Dynamis CrossFit - CrossFitView Public WhiteboardOverhead Squat ((3 reps on the :90 for 10 sets (15 min)))From the floor. First OHS can be a squat snatch Build Throughout Record heaviest tripleMetcon (4 Rounds for time)Every 5 Mins (20 mins total) For Time: 10/7 Cal Assault Bike 8 Squat Snatch 6…