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Partner Wodapalooza

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 400m Run Spealler warm-up with Coach WOD Metcon (Time) In Teams of 3: 1000m ROW Biz Park Run (all 3 partners together, holding a band) 50 Pull-ups 50 Box Jumps 50 Cleans/Deadlifts (using one 95# bar,…

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Six Weeks Out Snatches

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up 1000m Row (Time) Max Effort 1000m RowNOT max effort. Just a nice, leisurely row through the park, Kazansky. Strength GMPP+BS, 1+2 (2-2-2-2-2-2-2-2) At successively heavier loads, build to a max for the complex of one GMPP…

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Macanudo Metcon

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD Metcon (Time) 50 Air Squats 15 Burpees 40 Back Squats 15 Burpees…

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Fifteen Meters

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m Run 25 Jumping Jacks 20 KB SDHP 15 Push Ups 10 Supine Ring Rows 5 Handstand Push Ups OR 2 Wall Walks WOD Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 15 meter Handstand…

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Drop it Like a Squat

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds (alternate movements with a partner) 15 Calorie Row 20 KB Goblet Squats (53/35) Then 7 strict pull-ups, and wod prep w/ Coach WOD Metcon (Time) 6-5-4-3-2-1 Squat clean (205/125) Bar muscle up Cool-down Crossover…

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Bring Out Your Deadlift!

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 400m Row or Run 30 Hollow Body rocks then hollow body hold for 30 seconds. Break up reps as you need. 30 Back extension/Superman reps. 30 reps. Then Superman hold for 30 seconds. Additional warm-up &…

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Eva

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 3 Rounds Row 250m in target time of 60 sec. Rest 90 seconds Addt’l warm-up & WOD prep w/ Coach WOD Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53#…

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The Chipperest Chipper

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 400m Run 3 x 20 sec handstand hold 20 Good morning push presses w PVC or empty bar Group warm-up & WOD prep w/ Coach WOD Metcon (Time) With a Partner: 100 meter Burpee Broadjumps…

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Squat and Snatch (NOT “squat snatch”)

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Warm-up (No Measure) Guided Waxman Warmup -then- Guided Burgener Snatch Warmup Weightlifting Snatch (20-20-20-20) Very low weight, high-rep technique work Squat (5-5-5-5-5-5) Squat to a heavy 5 Rep, then 5×5@80% of today’s heavy Cool-down Metcon (No…

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Hellari

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up 400m Run 3 x 20 sec handstand hold 20 Good morning push presses w PVC or empty bar Group warm-up & WOD prep w/ Coach WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP…

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TNT

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 400 m Row then 8 minute group EMOM (15, 20, 25, 30 reps) Odd mins: Air Squats Even mins: Burpees WOD prep w/ Coach WOD Metcon (Time) 3 Rounds 100 DUs (2:1) 25 Pull ups 20…

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C&J Day

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up CFL Limber-Up (No Measure) 2 Rounds Not for Time: Run or Row 200m 15 Abmat Sit-ups or GHD Sit-ups 15 Supermans or GHD Back Extensions 10 Pull-ups or Ring Rows 10 Push-ups 10 PVC Pass-throughs 10…

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