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ALL the cleans and AND jerks

CrossFit Lehi – Olympic Lifting View Public Whiteboard Weightlifting 30 Mins Clusters til heavy then Broomsticks til heavy then Cleans til almost max 30 more PC + 3 Jerks til almost heavy then PC + 2 Jerks til a little more heavy then PC +…

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Partner WOD

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Shoulders & Core (No Measure) 30 Rower calories 25 Jumping Jacks 20 KB Swings 15 Push Ups 10 Pull Ups 3 Handstand holds (20 sec each) OR 2 Wall Walks WOD Metcon (Time) Partner WOD 150…

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Strong to the Core

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 75 Double-unders (3:1) 3 wall walks 6 KB SDHP 9 KB Swings 12 Jumping knee tucks WOD Metcon (Time) 21-15-9 KB Swing (70/53) HSPU Cash-out (optional accessory work) Back Squats: 1×5 @ 45%. 1×10 @50% 1×15…

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Chelsea w/ a Partner

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m Row 20 Air squats 20 Push ups 20 Pull ups 200m Run Game & Wod prep w/ Coach WOD Metcon (Time) 30 Rounds 5 Pull-ups 10 Push-ups 15 Air squatsPartner 1 does one complete round,…

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Snatchturday. Again.

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm-up Warm-up (No Measure) 4x 100m Sprints 3x Wall-walk + 10 Shoulder taps In a very few sets, find max Muscle Snatch 5×2 Squats from 50% of 1RM to 75% of 1RM Crossover Symmetry Weightlifting Bend &…

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Float like a Butterfly, Sting like a Bee

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 20 Calorie Row 15 Jumping Air squats 10 KB push press per arm 10 Calorie Row Sprint 15 KB SDHP Wod prep w/ Coach WOD Metcon (Time) 6 Rounds 500m Row 3 minute rest after each…

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OG Style

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 20 Calorie Row 15 Jumping Air squats 10 KB push press per arm 10 Calorie Row Sprint 15 KB SDHP Wod prep w/ Coach WOD Metcon (Time) 25-20-15-10-5 Wall balls (20/14) Box Jumps (30/24) Cool-down ROMWOD

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To the Limit

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 200m Row 20 Air squats 20 Push Ups 200m Row 20 Banded good mornings 20 Grasshoppers (L+R=1) Wod prep w/ Coach WOD Metcon (Time) 4 Rounds 400m run 20 Burpees 5 Deadlifts (305/185) Cash-out (Optional accessory…

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It’s Wednesday, David

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) PC engagement (seated good mornings/GMPP), Crossover Symmetry Front Squat Triples from 0 – 60% of FS 1RM GH raises, extensions and situps Weightlifting Cleans and Pulls Cleans quickly up to soft max,…

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Squat like a boss

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 400m Run 20 Air squats 20 Jumping pull-ups 20 Push-ups 20 Overhead Squats w/ PVC Crossover Symmetry Activation Skill work & wod prep w/ Coach WOD Overhead Squat (1-1-1-1-1) 8-5-3 warmup sets, then start heavy singles….

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August Intro

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 10 Pull ups 200m Row 10 Push ups Double under practice until coach takes over at 10 min after start of class. WOD Metcon (Time) 5 Rounds 5 muscle-ups 75 DUs (2:1) Cash-out…

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Partner Gainz

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up (No Measure) 500m Row Warm-up Game WOD 1: Metcon (AMRAP – Rounds and Reps) In teams of 2 12 Min AMRAP: 10 Russian KB Swing (53/35) 15m KB farmer carry 10 Wallballs (20/14) 15m KB…

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