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 | Mon, Dec 11 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Josh H |
| SHRED 12-9-24 | WARM UP 12-11-23 | CROSSFIT TOTAL 03-16-26 |
SHRED 12-9-24(Reps, Rx2, Rx3) 30 ON/15 OFF: ---- 1. Box Step Up 2. Jump Rope 3. Plate Ground to Overhead 4. Plate Press 5. Plate Squat 6. Plate Row 7. Plate Rotation (switch halfway) 8. Standing YTW's 9. Inchworm + Upward Dog 10. Samson Stretch to Hammy R 11. Samson Stretch to Hammy L 12. Praying Pose 13. Downward Dog ---- Scap Pull-10 reps ---- COOLDOWN Twisted Cross-1 min R/L Puppy Dog-1 min Saddle-1 min Thread the Needle-1 min R/L Frog Pose-1 min METCON 8 min AMRAP: 2-4-6-8-10-12 etc. Push Press (pair) Toes to Bar Box Jump REST 2 minutes 8 min AMRAP: 8 Burpees 8 Calorie Ski 16 Air Squats REST 2 minutes 8 min AMRAP: 24 Wall Ball 24 Alt DB Snatch 48 Double Unders Rx: 95/65 or 35/25 pair, 24''/20'' 20#/10'-14#/9', 50/35 DB Snatch Rx2: 75/55 or 25/20 pair, Sub Hanging Leg Raise, 24''/20'' Step Ups Allowed, 14#/10'-10#/9', 35/25 DB Snatch Rx3: 65/45 or 20/15 pair, 20''/16'', Sub KTC, Step Ups Allowed, 14#/10'-10#/9', 25/20 DB Snatch, Sub 6 Burpees MODWOD 1: 15/12 pair, 20''/16'', Step Ups Allowed Sub Lying Toes to Bar, 10#/8'-6#/8', 20/15 DB Snatch, Sub 8 Bodybuilders, 20/15 DB Snatch MODWOD 2: 12/10 pair ,Sub Plate Step Ups, Sub Lying Toes to Bar, 10#/8'-6#/8', 15/12 DB Snatch, 8 Bodybuilder to Box, 15/12 DB Snatch Planned: Mon,Dec9,2024 Mon,Dec11,2023
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