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Saturday 2nd November 2019

Saturday 2nd November 2019

DEATH BY…Kipping BMU/CTB/Pull-ups or Vertical Row 8 Min EMOM then... 5 Rounds for time of: 400m Run 15 Left-arm KB Snatches 24/16 15 Right-arm KB...

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Friday 1st November 2019

Friday 1st November 2019

Clean First Pull 3 x 12WithStrict Handstand Push-Up & progressions 3 x 5 then... “Annie” 50-40-30-20-10 Sit-ups Double...

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Thursday 31st October 2019

Thursday 31st October 2019

Front Squats 3,3,3,3 superset with Barbell Hip Thrusts 8,8,8,8 then... Partner Workout 12 rounds (6 rounds each) Row for max Cal Min 1: Partner 1 45 seconds on, 15 sec rest Min 2: Partner 2 45 seconds on, 15 sec rest Alternate...

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Wednesday 30th October 2019

Wednesday 30th October 2019

Find a max complex of: 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats then... 7 min AMRAP 7 Power Snatch 50/35kg 10 Box Jumps...

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Tuesday 29th October 2019

Tuesday 29th October 2019

Barbell Overhead Reverse Lunges 12-12-12-12 (Alternating Legs each Rep) then... For time: 50 Medicine Ball Cleans 9kg/7kg 25 Push Jerks 60kg/42.5kg 50 Medicine Ball Cleans (12 minute...

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The Pull-up Hierarchy

The Pull-up Hierarchy

Pull-ups and the many different versions of Strict and Kipping Movements are great milestones for a CrossFitter.I have put together a list of the Pull-up family which includes #thechargeway prerequisites to each level.I want you to...

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