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12/01/2018 – CrossFit

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Metcon Metcon (Time) 1800m row 60 OHS 135/95# w/ pull-up hang 100 GHD w/deadlift hold 225/155# Then… 20 TH 95/65# 15 TH 115/75# 10 TH 135/95# 5 TH 155/105# Then… 50 burpees over bar synchro (sideways) 75 pull-ups synchro 100 heavy wall-ball synchro 30/20#team of 2

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BC – 11/30/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shane – Deadlift MOB Warm-up 1 (No Measure) Core/Hips/Shoulders 25 Jumping Jacks 20 Windmills 3-Way Hip Pigeon Hip Stretch 10 Bear (position) flip to Tabletop .. 3 Rounds 6-8 ea. x 1-Leg RDL (Contra-lateral hold) 6-8 Cossack Squats 5 Pushup Plus 15 Band Pull-aparts to chest […]

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Crossfit 30/11/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 3:00 double unders game Rx : 5-10-15-20-25… Novice : 1-2-3-4-5… 3 sets 5 RDL 5 hang muscle cleans 5 front squats 10 beat swings Warm-up (No Measure) 5 hang squat cleans (empty bar) 5 T2B 4 hang squat cleans moderate weight […]

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BC OCR 11/30/2018

PhysXtreme CrossFit 819 – Bootcamp – OCR View Public Whiteboard OCR Warm-up #3 (No Measure) 50 Sec per – 10 off ————- Sit through Jacks Up down plank Alt Toe touch sit-ups Sumo Hops touch Skaters Front Squat (3×8) Buildup 3 sets – 10-8-6 ___________ In between each buildup set only 8 Renegade row pushups […]

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