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September 2016 – CrossFit Rohnert Park
(707) 787-7171

Workout of the Day – Friday

Five sets of: Front Squat x 3-5 reps @ 85% Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) Cool down with 800m run

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Workout of the Day – Thursday

Four sets of: Jerk x 4-6 reps @ 75% Dumbbell or KB Walking Lunge x 20 steps Work with a partner In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell or DB Swings 60 V ups 40 Burpees 20 Toes to Bar

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Workout of the Day – Wednesday

Take 8-10 minutes to built to 85% or more of your 1-RM Back Squat then Every 2 minutes, for 10 minutes (5 sets): Back Squat x 2-3 reps at that weight Against a 2-minute running clock, perform the following: Run 200m Max Reps of Squat Cleans (135/95 lbs) in remaining time Rest 1 minute between sets, and complete a total of five sets.

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Workout of the Day – Tuesday

Push Press 4-4-4-4-4 Alternate with Handstand Hold, 5 sets with no hand movement 21-15-9 For Time: Wall Ball, 20#/14# Sumo Deadlift High Pull, 75#/55# Box Jump Over, 24"/20" Snatch, 75#/55#

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Workout of the Day – Monday

15 minutes to establish a Max-3-Position Snatch (Floor, Hang, High-hang) 5 rounds for reps of: 20 sec. Max Push Press 75/55 10 sec. Rest 20 sec. Max C2B Pull-ups 10 sec. rest 40 sec. ME Burpee Box Jumps 30/24" 1 min. Rest

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