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01/19/2018

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Dynamis CrossFit - CrossFitClean and Jerk (3 Reps Every 2 minutes for 10 sets (20min))*SQUAT Clean **start moderate, last set toughMetcon (Time)21-15-9 Alternating DB Snatch Lateral Burpees Over DB *10 minute cap RX: 50/35 AD: 35/25 SD: other *Must jump both feet up and back on burpee **alternating DB below…

01/18/2018

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Dynamis CrossFit - CrossFitMetcon (Weight)Every min on the min for 12 min 7 DB Deadlifts 7 DB Curls 7 DB Push PressMetcon (Time)With a Partner: split work as needed For Time: 60 BBJO 24/20" 90 TTB (partner must be holding forearm plank to accumulate reps) 120 Wall Balls (partner must…

01/17/2018

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Dynamis CrossFit - CrossFitHang Squat Snatch3 reps on the minute for 12 minutes (start light/technical, build so last set tough)CrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9…

01/16/2018

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Dynamis CrossFit - CrossFitFront Squat (3 on the 2 minutes for 10 minutes, building)*score heaviestMetcon (AMRAP - Rounds and Reps)20 min amrap: 10 CTB pull ups 10 kipping hspu 10 deadlift 185#/125 10 front squat 185#/125 10/7 Cal Assault RX: as is AD: pull ups, 135/95 SD: DB press, ring…

01/12/2018

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Dynamis CrossFit - CrossFitBench Press/Pull Up5 Sets: 5 Bench Presses AHAP rest 1 min 4-5 Weighted Pull Up rest 1 min *record heaviest benchMetcon (Time)21-15-9-6-3 Thrusters 95/65# Bar Facing Burpee 5-4-3-2-1 Rope Climb *20 minute cap RX: as is AD: 75/55#, 1-1-1-1-1 RC SD: Ring Row 20-16-12-8-4

01/11/2018

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Dynamis CrossFit - CrossFitMetcon (AMRAP - Reps)With a Partner; 3 Rounds for Reps 50 sec work, 10 sec transition moving through following movements... 1: Wall Balls 20/14 2: Double Unders 3: Assault Bike Cals 4: Hand Release Push Ups 5: Hang Clean and Jerk 115/75# Partner A does 50 sec…