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2
Jul

WOD 200702

Crescent City Crossfit – CrossFit Weightlifting Back Squat (3-3-3-3) @85% of 1RM Metcon Metcon (Time) 3 Rounds for Time: 20 Shoulder to Overhead (155/105) 30...
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2
Jul

IGNITE 200702

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes: 12/10 Calorie Row 20 N.P. Burpees 20 Alternating Dumbbell Clean...
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2
Jul

Deload week

Crescent City Crossfit – Crescent City Weightlifting Weightlifting Power Snatch (1-1-1-1) @70-75% of 1RM snatch Hang Clean (1-1-1-1-1-1) work to a heavy 1 rep hang...
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1
Jul

WOD 200701

Crescent City Crossfit – CrossFit Metcon Metcon (5 Rounds for reps) 5 Rounds of the Following 1min: Wallballs (20#/14#) 1min: Power Snatches (75#/55#) 1min: Sit...
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1
Jul

DELOAD WEEK

Crescent City Crossfit – Crescent City Weightlifting Weightlifting Snatch (No Feet No Hook ) 65% of 1RM Snatch Power Clean (1-1-1-1-1) 5×1 @80% of 1RM...
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30
Jun

WOD 200630

Crescent City Crossfit – CrossFit Weightlifting Clean Grip Deadlift (3-3-3-3) 4×3 @80% of 1RM Deadlift +5-10lbs increase from 6/16 Metcon Metcon (Time) 5 Rounds for...
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30
Jun

Deload week

Crescent City Crossfit – Crescent City Weightlifting Weightlifting Power Snatch (1-1-1-1-1-1) @65-70% of 1RM snatch Hang Clean (2-2-2-2) @70% of 1RM clean and jerk Front...
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29
Jun

IGNITE 200629

Crescent City Crossfit – Ignite Metcon The Climb (AMRAP – Reps) AMRAP 14 Minutes: 150 Mountain Climbers 1:1 60 Weighted Step Ups 150 Single Unders...
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