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Tuesday – 160927

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Clean 3-Stop Clean DL + Hang Clean – Find heavy complex WOD “Helen” 3 Rounds 400m Run…

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Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

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Tuesday – 160913

Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…

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Monday – 151221

Ladies Night at CrossFit 314, November 2015 When we program Pushups in a workout for time, (rather than as Gymnastic Quality Work), I am always concerned that those athletes wishing to post the highest score of the day will sacrifice…

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Friday – 150724

Warmup Spealler CFWU Strength Strict Press 1 @ 70% 1 @ 77.5% 4 x 3 @ 82.5% 1 x 3+ @ 82.5% WOD 800m Run 7 Snatch Complex 135/95* 400m Run 7 Snatch Complex 135/95 200m Run 7 Snatch Complex…

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Wednesday – 141210

Stacy Harriss The bottom position of the Overhead Squat – also the catch position in the Snatch – takes a hefty amount of time to develop. Stacy’s heels on the ground, upright torso, and armpits forward are all marks of…

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