Author: ShogunCrossFit
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Thursday, 8 June
18 minutes to establish a Daily Max: 1 Snatch High Pull + 1 Power Snatch+ 1 Hang Squat Snatch (knee) Build to a heavy on Snatch Complex then 7 minutes to complete: 1 @ 95% Daily Max 1 @ 90% Daily Max 10 minutes to establish a Daily Max: Halting Snatch Deadlift (Upper Thigh) Build…
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Wednesday, 7 June
Push Press 15 Minutes to build to a heavy set of 3 “Bangers & Mash” 7 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps 30/24 Calorie Row 5 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps 30/24 Calorie Row 3 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps Barbell:…
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Tuesday, 6 June
Power Snatch Every 2:30 8 Power Snatches @ 58% 6 Power Snatches @ 67% 4 Power Snatches @ 76% 8 Power Snatches @ 61% 6 Power Snatches @ 70% 4 Power Snatches @ 79% 8 Power Snatches @ 64% 6 Power Snatches @ 73% 4 Power Snatches @ 82% “Turkey Club” 5 Rounds: 10 Power…
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Monday, 5 June
Back Squat: 15 Minutes to build to a heavy set of 5 “Tall Task” AMRAP 3 x 5 Rounds: 30 Wallballs 20/14 Max Calorie Row Rest 1 Minute Between Rounds **AFTER CLASS** Strict Press Set 1: 10 Strict Press @ 60% Set 2: 8 Strict Press @ 70% Set 3: 6 Strict Press @ 75%…
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Sunday, 4 June
COMPLETE REST DAY OR LONG AND SLOW CARDIO **MESSAGE SHOGUN IF YOUR INTERESTED IN JOINING OUR SUNDAY MORNING SUNDAY RUNDAY GROUP at 0800!!
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Saturday, 3 June
***0800 Unstructured Lifting*** POWER SNATCH, 5 sets on 2:30 PUSH PRESS, 3 unbroken sets for total load, 21-15-9 w/ 3 mins rest inbetween ***0900 CLASS*** WARM UP “MIDDLE GROUND” 2 Rounds for Time, Time Cap: 50:00 Teams of two, one partner working at a time ***additional work*** GRUNT WORK 4 rounds for time PUMP SESH…
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Friday, 2 June
WARM UP SQUAT CLEAN, build to a heavy touch n go triple “CLEAN PLATE CLUB” 5 rounds for time ***Additional Work*** BENCH PRESS, 5 sets on 2:30 PULL-Up Complex 4 sets SKILL CONDITIONING 3 rounds for time
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Thursday, 1 June
SKILLS AND DRILL, 0530 and 1730 ONLY WARM UP PAUSING SPLIT JERK, 5 X 3 on 3 mins SPLIT JERK, 5 X 2 on 3 mins
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Wednesday, 31 May
WARM UP BACK SQUAT, 6 sets on 2:30 “FIVE – AND – DIME” 10 rounds for time ***Additional Work*** SPLIT JERK, Build to a heavy set of 3 (BEFORE) RUN + INTERVALS On the 2 mins, until failure: SKILL CONDITIONING 3 Sets:
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Tuesday, 30 May
***0800 Unstructured Lifting*** DEADLIFT + BOX JUMPS 5 sets ***0900 CLASS*** WARM UP POWER CLEAN, 7 sets on 2:30 “GUT REACTION” 5 rounds of AMRAP 3 rest 3 mins in-between each round ***Additional Work*** SKILL CONDITIONING 1 round of directly into 2 rounds of directly into 4 rounds of GRUNT WORK 5 sets for time…