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Strength: E3MOM X 415 DB Hammer Curls15 DB Skull Crushers15 Push-Ups Conditioning: For Time:5k row30 min cap(Last Tested 2/28)

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Strength: Snatch5×1 @ 85-90% of 1RM Conditioning: “Nancy”5 RFT400m Run15 Overhead Squats (95/65) 20 MIN CAP

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Strength: 4×5Clean Grip Deadlift (Building)*After 5th Rep hold at top for :20 Conditioning: For Time30 Deadlift (225/155)30 T2B20 Deadlift20 T2B10 Deadlift10 T2B 11 MIN CAP

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Strength: EMOM X 15Minute 1: 8 Seated DB PressesMinute 2: 5 Renegade RowsMinute 3: Rest Conditioning: AMRAP X 104 Strict HSPU8 DB Floor Press (50/35)12 DB Hang Power Clean

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Scaling CrossFit

Scaling CrossFit is very difficult and takes a great amount of practice and effort. Not to mention patience – both from the athlete, and the coach.  Proper scaling of CrossFit can be very frustrating for some. It’s our job as trainers to provide a clear

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Strength: E3MOM x 535/30 Cal Row Conditioning: AMRAP X 1530 Cal Row25 Wall Balls (20/14)15 Tuck-Ups on Rower

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Strength: E2MOM X 45 Deadlifts + 3 Power Cleans + 2 Front Squats Conditioning: For Time w/ Partner150 Deadlift (135/95)100 Power Cleans75 Front Squats50 T2B25 Power Snatches 27 MIN CAP

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Strength: Split Jerk5X3 @ 70-75% Conditioning: AMRAP X 810 DB Push Press (50/35)12 Burpees

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Strength: EMOM X 10Minute 1: 3-6 Unbroken Ring/Bar Muscle UpsMinute 2: 50 Double Unders Conditioning: 3 RFT100 Double Unders10 C2B25 Sit-Ups 15 MIN CAP

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Strength: Snatch5×2 @ 80-85% of 1RM Conditioning: AMRAP X 1220 Plate G2OH (45/25)20 Plate Overhead Lunges20 Box Jumps (24/20)

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