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August 2nd

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R2R Fitness (West Paducah) – CrossFit

Clean (Clean Pull + Hang PC + Power Clean )

EMTOM for 5 Mins:

Set 1: 50% of 1 RM Clean

Set 2: 55% of 1 RM Clean

Set 3: 60% of 1 RM Clean

Set 4: 65% of 1 RM Clean

Set 5: 70% of 1 RM Clean

Then EMOTM for 5 Minutes: Power Clean

*Climb a little bit each time until you hit the 10:00 mark, or you fail on a clean. You can make as big or as small of jumps as you like.

Metcon (Time)

4 Rounds for time:

3 Rope Climbs

20 Wall Balls 20/14

5 Power Cleans 185/135

*12 Minute Cut-off

Metcon (No Measure)

Not For Time:

75 AB Mat Sit-ups

Wednesday August 2nd

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R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (No Measure)

EMOM:

Minutes 1-5: 4 Snatches (155/105)

Minutes 6-10: 6 Clean & Jerks (155/105)

*Use same weight as last week

Metcon (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row or 800m Run

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

August 1st

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R2R Fitness (West Paducah) – CrossFit

Back Squat (10-8-6-4-2)

10 Reps @ 70% of estimated 1RM Back Squat

8 Reps @ 75% of estimated 1RM Back Squat

6 Reps @ 80% of estimated 1RM Back Squat

4 Reps @ 85% of estimated 1RM Back Squat

2 Reps @ 90% of estimated 1RM Back Squat

*Take 15-20 Minutes to complete your back squat work.

Metcon (Time)

For Time:

3 Rounds of:

7 Thrusters 75/55, 7 Pull-ups, 7 Burpees

50 Double Unders

3 Rounds of:

7 Thrusters 75/55, 7 Pull-ups, 7 Burpees

50 Double Unders

3 Rounds of:

7 Thrusters 75/55, 7 Pull-ups,

7 Burpees

50 Double Unders

*18 Minute Cut-off

July 31st

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R2R Fitness (West Paducah) – CrossFit

Snatch (EMTOM for 8 Minutes )

The Complex will be as follows: 1 Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set 1: 1 Complex @ 55% of 1RM Snatch

Set 2: 1 Complex @ 55% of 1RM Snatch

Set 3: 1 Complex @ 55% of 1RM Snatch

Set 4: 1 Complex @ 60% of 1RM Snatch

Set 5: 1 Complex @ 60% of 1RM Snatch

Set 6: 1 Complex @ 60% of 1RM Snatch

Set 7: 1 Complex @ 65% of 1RM Snatch

Set 8 :Complex @ 65% of 1RM Snatch

*This will be a quick changeover. Be ready to move the bar at the top of the minute.

Metcon (Time)

5 Rounds for time:

400 Meter Run

15 Power Snatches 75/55

*14 Minute Cut-off

Metcon (No Measure)

Not for time:

21-18-15-12-9-6-3

GHD Sit-ups (AB mat if you aren’t comfortable with the GHD)

Double Unders

July 29th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

In teams of 3:

Run 200 Meters together

Accumulate 150 DB Snatches 70/50

Run 200 Meters together

Accumulate 100 Toes to Bar

Run 200 Meters together

Accumulate 50 Burpees (Jump to a 45# plate)

Run 200 Meters together

* Movement Rotations:

DB Snatch – 1 person does snatches, another person does a handstand hold, and the other is resting. Snatches can only be performed when the handstand is being held.

Toes to Bar – One person does T2B, another is hanging from the bar, and the last person is resting. Reps can only be done when partner is hanging from the bar.

Burpees – Syncho is everybody laying on the floor at the same time and standing on top of the plate at the same time.

**35 Minute cut-off

July 28th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

21-15-9

DB Snatch 50/35 (Alternate Arms)

Cal Row

Directly into:

21-15-9

Box Jumps 30/24

Chest to Bar Pull-ups

*12 cut-off

Bench Press (10-8-6-4-2)

Work up to your heaviest 2 rep. Do your Bentover barbell rows between each set of your bench press.

Bent Over Row (5-5-5-5-5)