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November 2018

Friday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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MetconMetcon (Time)For time:
70 Power clean @ 50% of your 1 RM.

*Every 3:00, starting at 0:00
15 Sit-ups
8 Pull-ups

Thursday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingShoulder Press (3×8 )Superset
3×10 H-RotationsMetconMetcon (AMRAP – Rounds and Reps)12 Minute AMRAP
3, 6, 9, 12, 15….
Deadlift (155/95)
DB Push press (2×50/35)

Wednesday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingBack Rack Lunge (4×8 each leg)*Superset*
4×3 high box jumps immediately following your lunges.

1 set every 3:00.MetconMetcon (Time)6 Rounds for time:
200m Run
12 Hang power snatch (95/65)
Rest 1:00Score total time including the rest.
20 minute time cap.

RX+
200m […]

Tuesday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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MetconMetcon (Time)Partner up for time!
50 Ring Dips
50 Box Jumps
50 Pull-ups
10 Rope Climbs
30 Synchro Burpees
30 Synchro Toes to bar
30/20 Cal bike (each)

Monday

Announcements”Nothing ever goes away until it teaches us what we need to know.” — Pema ChödrönCrossFit First Creek – CrossFit

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WeightliftingPower Clean (5×5 Touch and go @ 50-55% of new 1RM )After each set immediately perform 5 deadlift at prescribed. Nice, smooth reps.MetconMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP
12 Stick sit-ups
14 DB […]

11/10/18 Saturday Hero WOD

CrossFit First Creek – CrossFit

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BERGERON OPEN TEST (AMRAP – Reps)AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-UpsSCALED BERGERON OPEN TEST (AMRAP – Reps)Scaled Test

AMRAP in 20 minutes
50 Wall Ball Shots (14/10 lb)
100 […]

Friday

CrossFit First Creek – CrossFit

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WeightliftingClean and Jerk (1 RM)MetconMetcon (AMRAP – Rounds and Reps)9 Minute AMRAP
6 Bar facing burpees
8 Power clean (115/75)
10 Pull-ups

Thursday

CrossFit First Creek – CrossFit

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MetconMetcon (Time)Partner up for time:
3 Rounds:
50 Calorie Row
35 Box Jumps
20 Hand stand push-ups
5 Rope climbs

Wednesday

CrossFit First Creek – CrossFit

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WeightliftingShoulder Press (3×8)Very moderate weight here.MetconMetcon (Time)For time:

Buy-in: 75 Sit-ups

4 Rounds:
8 Toes to bar
12 Deadlift (185/125)

Cash-out: 75 Sit-ups

Tuesday

CrossFit First Creek – CrossFit

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WeightliftingMetcon (No Measure)3 sets
1. :40 sec bar hang
2. :40 sec HS hold
3. 1 min restMetconMetcon (5 Rounds for reps)4:00 on 2:00 off x 5 Rounds
200m Run
12 Hang power snatch (95/65)
Max rep Double Unders in remaining time

*Score 5 Rounds for total repsRX+ Max rep Bar MUs

**If its raining and/or you […]