Month: July 2016

Wed, 072716

Competition: A. Bench Press 5RM + 1×5@90% A2. 15 banded scap squeezes  B. Push Press – 3×10 @90% of Monday’s 10RM C. Front SqT – 5RM bottoms up FS D. Single leg triple jump , directly into 10 single leg step ups that side  x 5x each side  E.  3 rds 400m Run  2 legless …

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Tuesday, 072616

#teamtasia fans spotted in Carson Competition: (Performance below) A. Snatch from high hang – 5RM + 1-2×5@90% B. Snatch deadlift 10RM 1×10@90% from 1″ deficit  **only the drop set is from the deficit   C. Weighted pullups. 5# for men / 3# for women.  4 X max reps ; rest 2:30 between  D. Every 3 min …

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Monday, 072515

Congrats Tasia!  15th place at the 2016 CrossFit  Games  All:  Final Week of 10’s A. Push Press 10rm + 2×10@90% B. Seated Strict Press – 5RM + 2×5@90%  C. Back SqT – 10RM + 2×10@90% D. 21-15-9 DB/ kb power cleans  50/35’s (53’s/35’s) ohs 115/83 strict hspu E. Assistance Work  5 rds 1 legless rope …

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Wed, 072016

Tasias ready! All: A. Bench Press – 10RM B. Push Press – 3×10 @90% of Monday’s 10RM C. Front SqT – 4RM Woth 1 second pause in hole each rep; no bouncing  D. Single leg suit case step up 12  reps each leg x 4 sets each side  E.  Afap  3 legless rope climbs  21 …

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