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11/23/18

CrossFit Voyage – CrossFit Metcon (Distance) Review Level Method for your rowing endurance test Score your level Metcon (No Measure) Complete Flexibility test and record your score

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11/22/18

CrossFit Voyage – CrossFit Thanksgiving with the girls (Time) For time: 20 minute time cap: Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run OR Row 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s House 15 Thrusters (95/65 lb) Nancy’s House 400 meter Run 15 Overhead Squats (95/65...

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11/20/18

CrossFit Voyage – CrossFit Metcon (No Measure) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 120 Double Unders Station 2 – 30 Ring Dips Station 3 – 30/20 Calories of Assault Bike Station 4 – 30 Pull ups Station 5 – 10 Renegade Rows (55/35 lbs) (Push-Up, Row Left, Push-Up,...

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11/19/18

CrossFit Voyage – CrossFit Clean and Jerk (100%) Take 20 minutes to find your current 1RM based on your level. Review the map and/or talk to your coach. Death by Row (Calories) 1 calorie in the first minute 2 calories in the second minute 3 calories in the third minute -Continue until you are unable...

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11/17/18

CrossFit Voyage – Olympic Lifting Clean and Jerk Perform the following for positioning and activation – load is not the priority. Every 2 minutes, for 4 minutes (2 sets): Clean Press from Receiving x 5 reps Followed by… Every 2 minutes, for 12 minutes (6 sets): 2 Clean + Jerk @ 75-80% Followed by…. Every...

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11/17/18

CrossFit Voyage – CrossFit Metcon (Time) In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: 20 Calories of Assault Bike or Concept 2 Bike Erg 20 Dumbbell Thrusters (55/35 lb DBs) 20 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″ Box) 20 Pull-Ups 20 Box Jumps (24″/20″)...

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11/16/18

CrossFit Voyage – CrossFit Metcon (Time) With a 20 minute time cap, complete the following: RX: Five rounds for time of: Handstand walk 25 yards 50 Air Squats Performance: Five rounds for time of: 30 Second Handstand hold OR 25 Kick up to wall 50 Air Squats Fitness: Five rounds for time of: 10 Wall...