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03/07/2015 – Steel City CrossFit WOD
Friday July 3 2015 WOD 5 x 5 Pull-ups (weighted or negatives) Tabata: Deadlift 185/135 Toes 2 Bar Front Squat, 135/95 Double-Under Complete a full tabata protocol at each station (4 mins of :20 on,...
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06/07/2015 – Steel City CrossFit WOD
Monday July 6 2015 Lift Squat 3 sets of 5 @ 65%, 75%, 85% WOD 6 Rounds For Time: 5 Thrusters 95/65 7 Hang Cleans 95/65 10 SDHP 95/65 Compare to Oct. 6 2014
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07/07/2015 – Steel City CrossFit WOD
Tuesday June 7 2015 Lift Strict Press 3 sets of 5 @ 65%, 75%, 85% WOD 15 Min. AMRAP 10 Push Press 115/85 10 KB Swings 24/16 kg 10 Box Jumps 24/20
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08/07/2015 – Steel City CrossFit WOD
Wednesday June 8 2015 Lift Deadlift 3 sets of 5 @ 65%, 75%, 85% Nancy 5 Rounds for Time: Run 400 m 15 OH Squats 95/65
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09/07/2015 – Steel City CrossFit WOD
Thursday July 9 2015 Lift C&J 85% x 3 x 1 WOD 3 Rounds for Time: 50 Air Squats 7 Chest to Bar Pullups 10 Hang Cleans 135/95 Compare to Oct. 9 2014
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10/07/2015 – Steel City CrossFit WOD
Friday July 10 2015 Lift Snatch 85% x 3 x 1 WOD 5 Rds: 15 TTB 20 Cal Row 25 WB (20/14)
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