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Tuesday 12/6

FITNESS 1.)3×5 Hang Power Snatch -Work on speed and receiving 2.) 15min AMRAP 30 KB swings 20 Lunges 10 Burpees PERFORMANCE 1.) 5×1 3pos Snatch …

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FITNESS 1a.) 4X15 Deadlifts 1b.) 4×4 Banded Broad Jumps 2.) 3 Rounds 10x DB Snatch R 15x V-Ups 10x DB Snatch L 15x Tuck Jumps …

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Saturday 12/2

1.) 3x500m Row 2.)AMRAP 20min 100 Air Squats, 100 Lunges, 100 Sit Ups, 100 Ring Rows, 100 STOH

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Friday 12/2

FITNESS 1.) EMOM 10min 2x Clean and Jerk 2.) 7min AMRAP 3-6-9-12 DB Hang Power Clean Push Ups PERFORMANCE 1.) EMOM 10min 2x Clean and …

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FITNESS 1a.) 5×5 Back Squats 1b.) Instep Stretch PERFORMANCE 1a.) 10,10,8,8,6 Back Squat 1b.) Hip ->Instep Stretch FITNESS & PERFORMANCE 2.) EMOM 25min: 1.) :40 FLR …

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FITNESS 1a.) 5×5 Push Press 1b.) 5×5 Pendlay Rows 2.) 12min AMRAP 15 cal row 15 DB push press 15 Ring Rows PERFORMANCE 1a.) Push …

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Tuesday 11/29

FITNESS 1.) 3×5 Hang Power Clean -Build across, focus on speed and positions PERFORMANCE 1.) 5×1 3pos Clean -Build Across, no misses FITNESS AND PERFORMANCE …

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Monday 11/28

FITNESS 1a.) 4×5 Thrusters + 5 Front Squats -Build Across 1b.) 4×5 Box Jumps -High but manageable 2.) 21-15-9 Front Squats V-Ups 3a.) 3×15 Clamshells …

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Upcoming Programming Cycle and New Workouts

November 27th, 2016 Hey everyone! At CFTC we use a phasic structure of training to continually allow our bodies to adapt to new stimuli while …

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PARTNER WOD 0:00-8:00 22-14-10 deadlifts handstand push ups 8:00-16:00 300 double unders 16:00-24:00 as many rounds as possible 20 toes to bar 20 double db …

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