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08/15/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) Banded OHS @25X1 2) Dual KB Front Rack Alt Reverse Lunge 3) Hollow Rock 4) Banded Face PullsWeightliftingOverhead Squat (3x4 @33x3)MetconMetcon (3 Rounds for reps)3 Sets 2 AMRAP 8 Front Squat 115/85 8 TTB Max…

08/13/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:30 Second transition 1) Jump Squats 2) Inchworms 3) Wall Slides 4) Alt KB Push PressWeightliftingPush Jerk (3x4 Pause 3 Seconds in Dip + Catch )MetconMetcon (Time)3RFT 12 Pull-ups 21 KBS 53/35 400m RunCore StrengthWarm-up (No Measure)2RNFT :30 Seconds…

08/10/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Seconds on/:10 Seconds transition 1) Jumping Lunges 2) Banded Face Pulls 3) Prone Liftoffs 4) Palms Up PVC Pipe OHSWeightliftingSnatch (10 EMOM from POS 1&2 with a 2 second hold in catch)MetconMetcon (AMRAP - Rounds and Reps)15 AMRAP 20 RKBS…

08/08/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 8 Staggered Stance RDL/Side 10 Squat Rotations (5/Side) (Use KB to anchor in) 66FT Dual KB Front Rack CarryWeightliftingDual KB Rear Foot Elevated Split Squat (3x6 @30x1)Put back foot on a 45 LB plate. Knuckles under chin, hands at collar bone,…

08/06/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT :30 Second on/:10 Second transition 1) Wall Slides 2) Alt KB Push Press 3) Push-up 4) Sumo InchwormWeightliftingDB Bench Press (3x6 @3133)MetconMetcon (Time)3RFT 12/10 Cal Bike 15 Push-ups 24 Alt DB Snatches 50/35Core StrengthWarm-up (No Measure)2 Sets :30 Second 6 Month…