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05/26/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Movement DemonstrationSpecific Warm UpMetconMetcon (Time)With a partner -6 Rounds 10 SDHP 95/65 10 Over the bar burpees 10 HSPU Run 200 m -4 Rounds 10 SDHP 95/65 10 Over the bar burpees 10 HSPU Run 200 m -2…

05/25/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Run 400m Hand BallMovement DemonstrationWeightliftingBack Squat (3RM, -15% for 3)Specific Warm UpMetconMetcon (Time)4 Rounds 10 Thrusters 20 Box jumps Men: 165/Rx135/95 Women: 115/Rx95/656 Week Nutrition Challenge (Time)4 Rounds 10 WB 10 Push ups 10 Box jumps 10 Sit…

05/24/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Roll out for 5-7min High knees Bear crawl Crab walk Lunge twist Soldier walksMovement DemonstrationKB snatches V-UpsSpecific Warm Up2 Rounds Run 200m 6 KB snatches 5 sit upsMetconMetcon (AMRAP - Reps)21xEMOM 1: Sprints 12,18,24,30 2: 30 sec ME…

05/23/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Row 400 2 Rounds 10 Jumping lunges 10 Push press 10 Good morningsMovement DemonstrationWeightliftingClean and Jerk (1RM, -15% for 3, -25% Max reps)Specific Warm UpMetconMetcon (No Measure)8xEMOM 10 Front Rack lunges 10 Ring dips Men: 135/Rx95/75 Women:95/Rx65/556 Week…

05/22/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Roll out for 5 min Practice DU for 5 min 20 pull aparts High knees Bear crawl Lunges Soldier walksMovement DemonstrationSpecific Warm Up2 Rounds 5 WB 10 DU 3 DLMetconMetcon (6 Rounds for time)Every 4 min for 24…

05/21/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Run 400m 2 Rounds 20 Air squats 10 OHS 10 sit upsMovement DemonstrationWeightliftingSnatch (1RM, -15% for 3, -25% for max reps)Specific Warm UpMetconMetcon (No Measure)12xEMOM 5 Pull ups + 5 TTBIf you fall behind turn the EMOM into…

05/19/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Movement DemonstrationSpecific Warm UpMetconMetcon (Time)With a partner 3 Rounds 20 Push press 95/65 20 Box over Burpees Rest 2 min 3 Rounds 20 Push jerks 135/95 20 Box over Burpees 20 TTB Rest 2 min 2 Rounds 20…

05/18/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Practice DU for 5 min High knees Butt kickers Lunges Bear crawl Duck walkMovement DemonstrationWeightliftingFront Squat (1x1@90% of 1RM, -20% 2x3)Front Squat (1x1@90% of 1RM, -20% 2x3)Specific Warm UpMetconMetcon (Time)3 Rounds 10 Power Snatches 20 Pull ups/ 10…