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CrossFit South Forney
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FEISTY FRIDAY

11/30/2017

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Friday, December 1

Partner WOD - For Time
1000m run
1000m Row
20 Cal Assault
50 Sit-ups
800m run
800m Row
20 Cal Assault
50 Sit-ups
600m run
600m Row
20 Cal Assault
50 sit-ups
400m run
400m Row
20 Cal Assault
50 Sit-ups

***run together
***split everything else

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THRILLING THURSDAY

11/29/2017

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Thursday, November 30


Strength - Deadlift
8@64%
6@74%
4@84%
2@94%

WOD - Ladder Down
Buyin -25 Pull-ups
10.9.8......3.2.1
HPS 95/65
Burpee Over Bar
Buyout - 25 pull-ups

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BELLS ARE RINGING WEDNESDAY

11/27/2017

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Tuesday, November 28

Strength - Back Squat
8@64%
6@74%
4@84%
2@94%

WOD - 15 Min AmRap

200m run
10 R KB Snatch 53/35
10 L KB Snatch
10 Goblet Squat 53/35

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HIPPY MONDAY

11/26/2017

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Monday, November 27
Strength - Clean
8@62 - PC
6@72 - PC
4@82 - SC
2@92 - SC

WOD - For Time
21.15.9
T2B
Box Jump 24/20
HSPU
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BLASTER WEDNESDAY

11/21/2017

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Wednesday, November 22

Strength - Bench Press
8@62%
6@72%
4@82%
2@92%

WOD - 12 Min EMOM
8 Power Snatch 115/75
10 Burpee
30 DU
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STEADY CLIMB TUESDAY

11/21/2017

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Tuesday, November 21
Strength - Press
8@62%
6@72%
4@82%
2@92%

WOD - 12 Min Ladder
1.2.3.4......
HSPU
Squat Clean 185/125

L2
1 MAT HSPU
135/85

L1
Modified HSPU
85/45

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FEEL THE STEEL MONDAY

11/19/2017

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Monday, November 20Strength - Front Squats
8@62%
6@72%
4@82%
2@92%

WOD - 10 Min AmRap (CrossFit Main 3-10-13)
5 DL 185/135
100m run

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FULL STEAM AHEAD FRIDAY

11/16/2017

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Friday, November 17

EWOD - 5 min EMOM
DU

Partner WOD - For Time (35)
Buyin - 50 cal assault
1000m row
50 Pushups
1000m row
50 sit-ups
1000m row
50 Air squats
1000m row
50 Pull-ups
Buyout - 50 cal assault

****split everything

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FULL THROTTLE THURSDAY

11/15/2017

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Thursday, November 16

Skill - Ring Dip / Ring Dip Progressions

WOD - 3RFT
Rx
600m run
9 T2B
6 Front Squat 155/115
3 Rope Climb

L2
600m run
9 Mod T2B
6 Front Squat 115/75
2 Rope Climb

L1
600m run
15 Lying T2B
15 Front Squat 75/35
2 KRC or 9 rope pulls

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HANG & SLAM WEDNESDAY

11/14/2017

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Wednesday, November 15

Strength - Deadlift
8@62%
6@72%
4@82%
2@92%

WOD - For Time - 10 Min EMOM
EVEN - 10 HPC 135/95
ODD - 15 Slams 35/25

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