(770) 530-7778

1148 JVL Court, Suite 180, Marietta, Georgia 30066 justin@crossfitnorthcobb.com

Morning Classes Canx for 2/17

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6/21/14

“Helen” 3rft 400m run 21 kbs 53/35 12 pullups

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6/20/14

1) on the 2min for 12min: power snatch + hang squat snatch + OHS (6 sets)   2) Front Squats 60% x 3, 70% x 3, 80% x 2, 85% x 2   3) 4×8 Bulgarian split squats

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6/19/14

Partner 10k row *alt every 1000m

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6/18/14

1) 7 sets of 1HSC + 2FS   2) 3RFT of 18min cap 10 thrusters 135/95 15 CTB pullups 30 russian¬†kbs 70/53 60 DU

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6/17/14

1) 7×2 push press progressive   2) 5RFT 12 deadlifts 155/105 9 hang power cleans 6 S2OH rest 1min

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6/16/14

1) 5×1 pause front squats + 2 front squats   2) 4x 600m run + 200m recovery walk

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6/13/14

1) 5×2 progressive of hang power snatch (hip) ¬†+ power snatch   2) For time: 800m run 21 power snatches 135/95 800m run

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6/12/14

1) 5×2 progressive hang squat clean (hip) + squat clean   2) Back Squat 40% x1, 50% x1, 60% x1, 70% x1, 80% 3×3

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6/11/14

“Happy Birthday Shu”   Buy In: 52 cal row   5rds: 6 DL @ 52% 9 BJ 24/20 10 Burpees   Cash Out: 62 cal row

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