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Concrete Body Crossfit

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Archive: Oct 2016

10-31-2016

Back Squat 5×5
paired with
Bodyrows 5×10

5 Rounds For Time
50m Lungewalk
8 Pullups
1 minute Pushup Position Plank

10-29-2016

3 Rounds:
20 steps Overhead Lungewalk
10 Pullups

3 Rounds:
10/15 Dips
10 Romanian Deadlifts

1 Round For Time:
400m Run
100m Bearcrawl
400m Row

10-26-2016

5 Sets:
1 Clean + 5 Press

Partner Glute Ham Raise 3×10

5 Rounds For Time:
21 KB Swings
15 Pushups
9 Toes-to-Bar

10-25-2016

Boxing

10-24-2016

Back Squat 5×5
paired with
DB Row 5×10 each

5×7
Bear Complex + Pullups
1:00 rest between sets

10-22-2016

35 min For Quality:
50m Farmer Walk AHAP
10 One Armed Body Rows each
10 Dips
20 KB Swings
10 Goblet Squats

10-21-2016

Thrusters 4×10
paired with
Front Plank 60 seconds

5 Rounds For Time:
10 Tire Flips
10 Ball Slams/Hammer
10 Wallballs
10 Burpees
10 MB Situps

10-20-2016

DB Bench Press 5×5

Romanian Deadlifts 5×5
paired with
Toes to Bar 5×10

1 mile Run For Time

10-18-2016

Correctives
Snatch/Snatch variations 5×2/1
Clean and Jerk 5×1

DB Curl and Press 3×5

10-17-2016

Bent Over Barbell Row 4×10
Front Squats 5×5

3 Rounds For Time:
400m Run
50m Lungewalk
10 Pullups