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07/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesMetcon (No Measure)10 EMOM alternating 4 bench press @ 83% 6 strict T2Bif you can't do strict then work on holds and lowers for 4 repsConditioningMetcon (Weight)5 Rounds for Max weight 9 DL 7 HP cleans 5 Front squats 3 S2OH 90 sec…

05/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-up400 run 2 rounds of 10 hello boys 10 squat with barbell 10 sit upsStrength/AccessoriesAlternate ever 2:00A: Back Squat (4x3 @80%)Hollow/arch Hold (4x1:00 unbroken)ConditioningMetcon (AMRAP - Rounds and Reps)team of 3 30 min AMRAP 15 Wall balls 1 rope climb (RX+legless) 5 Dead lifts…

03/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesMetcon (No Measure)10 EMOM alternating 5 bench press @ 80% 10 strict pull-upsif you can't do strict then work on holds and lowers for 4 repsConditioningMetcon (2 Rounds for time)3 rounds for time 15 T2B 7 Muscle ups 15 KB swings 24/16 rest…

02/01/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesFront Squat (15 to find 5RM then -5% & -10% for 5)ConditioningMetcon (Weight)5 rounds for Max weight unbroken 12 DL 9 HP cleans 6 front squats 3 S2OH 90 sec rest* start at a weight that you can go unbroken and increase to…

28/12/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceStrength/AccessoriesMetcon (No Measure)10 EMOM - alternating 3 Front squats (3 sec pause ) @75% 25 sit upsConditioningMetcon (AMRAP - Reps)12 min AMRAP 3-6-9-12-15-18-21-ect Thrusters power snatch T2B M - 35 F - 20

21/12/2018

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upABC"s Jerk Progression part 1 (No Measure)start with Stick 10 Jerk Progression Push press https://youtu.be/ud9xgU9A2bw 10 Jerk Progression Power Jerk https://youtu.be/sx2eFLSL-QY then Repeat with BarbellABC's Jerk Progression Part 2 (No Measure)3 rounds of 5 quick split jerk ( recover front - then recover back)…