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4/6/15

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CrossFit Algiers - CrossFitWarm-upRow 400 Test thruster and clean and jerk with unloaded barbell, 5-7 reps Banded shoulder mob/ankle mob/hip mob as needed depending on how test went Work up to thruster/c&j work weightMetconMetcon (Time)Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 95/65 pound Thruster, 10 reps…

4/4/15

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CrossFit Algiers - CrossFitWarm-upCFA Baseline Warmup (No Measure)200m Row 10 pushups 10 situps 10 pullups/ring rows 200m Row Squat mobilityMetconMetcon (AMRAP - Reps)In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of Supermans (2 sec hold…

4/2/15 Foundations T/TR Session F

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CrossFit Algiers - Foundations T/TRWarm-up10 wallballs 10 kettlebell swings 10 pushups x 3 Hip mobility drills/ankle mobility drills/shoulder drillsWeightliftingIntro to squat variations Back squat, front squat, overhead squatBack Squat (3-3-3 starting with unloaded barbell)Front Squat (3-3-3 starting with unloaded barbell)Overhead Squat (3-3-3 starting with unloaded barbell)MetconMetcon (Time)Partner WoD (finisher) 400m…

4/3/15

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CrossFit Algiers - CrossFitWarm-up400 m row/run Practice muscle up progressions Practice handstand/handstand push up progressions Practice pistol progressionsMetconMetcon (Time)Three rounds for time of: 5 muscle-ups 10 handstand push-ups 15 One legged squats, each leg RX plus = strict hspus and mus

3/31/15

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CrossFit Algiers - CrossFitWarm-up400m Row Banded shoulder mobility 4:00 Lacrosse ball shoulder mobility 4:00 Bench press with unloaded barbell up to working weight. Parallet L-sit demo.MetconMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 20 minutes of: 95/65 pound Bench press, 21 reps 15 L-Pull-ups