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CrossFit Farragut

Tuesday 10/17/2017

CrossFit Farragut – CrossFit A.: Snatch (Tough single ) B.: Snatch (1 rep x 4-5 sets @ 80% of A) C.: Metcon (AMRAP – Reps) 2 min amrap Max snatch @ 50% of A D: Metcon (Time) Extra Credit For time 500m row 400m run 200m single arm suitcase carry @ 50/35

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Monday 10/16/2017

CrossFit Farragut – CrossFit A. : Metcon (No Measure) 3 rounds for quality 5/side bb front rack step up 6/side half kneeling landmine press 10 back extension B: Metcon (Time) 3 rft 20 wall ball 20 sdhp @ 75/55 20 box jump @ 20” 20 push press @ 75/55

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Friday 10/13/2017

CrossFit Farragut – CrossFit A: Clean and Jerk (Tough Single) B: Metcon (Time) for time 200m run 9-6-3 C&J @ 155/105 bar over burpee 400m run 9-6-3 C&J @ 155 bar over burpee 200m run

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Thursday 10/12/2017

CrossFit Farragut – CrossFit A.: Metcon (No Measure) 2 sets @ sustainable pace 2 min row 2 min amrap of 30 single unders 10 alternating step ups 2 min bike 2 min amrap of 30ft farmer carry 5 push ups 8 min rest *during rest accumulate a total of 3/3 TGU 60sec/side side plank 60sec […]

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Tuesday 10/10/2017

CrossFit Farragut – CrossFit A: Metcon (No Measure) 12 min amrap for quality 5/side KB windmill 10 alternating Curtsy Lunge 20 weighted Russian Twist 30 sec supinated grip hollow hang B: Metcon (Weight) OTM x 20 1st – 20-30sec Pull up skill/development 2nd – 3-4 tough squat clean thruster 3rd – 15/12 Cals on rower […]

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Monday 10/9/2017

CrossFit Farragut – CrossFit A: Sumo Deadlift (3-3-3-3-3) B.: Metcon (AMRAP – Reps) 12 min amrap 20 DB Overhead Walking Lunges (Right Side OH x 10 then Switch) 20 No Push Up Burpees 20 DB Power Snatch (10/side) *Use 1 DB for whole work out

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Friday 10/06/2017

CrossFit Farragut – CrossFit A: Thruster (1RM) from the rack B: Metcon (Time) 5 rounds for time 200m run 15 KB swing @ 53/35 10 thruster @ 75/55

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Thursday 10/5/2017

CrossFit Farragut – CrossFit A: Metcon (AMRAP – Rounds) 25 min amrap 30sec/side side plank 20 v-ups 15 hip extension 10 cals on rower 50ft/side single arm farmer carry

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Wednesday 10/4/2017

Announcements Don’t forget our M/W 3:30pm class is now CF Kids. Now the whole family can come workout! Don’t worry, we still have our 3:30pm adult class on T/Th/F CrossFit Farragut – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

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