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Forging Elite Athletes

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Month: February 2017

Wednesday 03/01/2017

February 28, 2017February 28, 2017 CFP

Strength: Front Squat 80% 3×3 WOD: 6RFT: 10 Deadlifts (225/155#) 10 Wallballs (30/20#) 10 T2B 10 Box Jump-Overs (24/20″)

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Tuesday 02/28/2017

February 27, 2017 CFP

Strength: Bench Press 3 x 3 70% 80% 90% WOD: 3 rounds 24 Calorie Row 21 Power Cleans (115/80) 18 Front Rack Lunges (115/80) 15 Over-the-bar Burpees

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Monday 02/27/2017

February 26, 2017February 21, 2017 CFP

Strength: Back Squat 3×3 70% 80% 90% WOD: AMRAP 4: 30 DU 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 DU 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: […]

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Friday 02/24/2017

February 23, 2017February 23, 2017 CFP

WOD: “17.1” For Time: (20 minute cap) Rx: 10 Dumbbell Snatches  (50/35) 15 Burpee Box Jump Overs  (24/20) 20 Dumbbell Snatches  (50/35) 15 Burpee Box Jump Overs  (24/20) 30 Dumbbell Snatches  […]

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Thursday 02/23/2017

February 22, 2017February 21, 2017 CFP

Strength: Bench Press 3×5 65% 75% 85% WOD: 27-21-15-9 T2B OHS (135/95) Over the bar burpees

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Wednesday 02/22/2017

February 21, 2017February 21, 2017 CFP

Strength: Shoulder Press 3×5 65% 75% 85% WOD: 75 Calorie Row 100 DU 800 Meter Run 100 DU 75 Calorie Row

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Tuesday 2/21/2017

February 20, 2017February 20, 2017 CFP

Strength: Back Squat 3×5@ 65%/ 75%/ 85% WOD 4 Rounds for time 21 Over Head Squats  (95/65) 12 Bar Facing Burpees Extra Credit Tabata Abs!!

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Friday 02/17/2018

February 16, 2017February 15, 2017 CFP

STRENGTH: Deadlift 1 rep MAX Then… RAMOS BIRTHDAY WOD!!! 28 Calorie Row 28 Sit-Ups 28 Push-Ups 28 Pull-Ups 28 Burpees Then… 400m Run GOOOOOOOOOOOAAAAAALLLLLLLLL!!!   Happy Birthday Coach Ramos!!!

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Thursday 02/16/2017

February 15, 2017February 15, 2017 CFP

STRENGTH: Shoulder Press 1 round MAX Then… AMRAP 10 75 Wallballs  (20/14) 60 Calorie Row 45 Snatches  (75/45) 30 Pull-ups

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Wednesday 02/15/2017

February 14, 2017February 14, 2017 CFP

STRENGTH: Front Squat 1 round MAX Then… (If time permits) For time: 50 Clean & Jerks  (135/95) *EMOM: Complete 6 T2B – starting with T2B

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