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Run Day Fun Day

CrossFit Voyage – CrossFit Metcon (Time) 4 Rounds 400 meters – mile pace 200 meters – jog recovery 300 meters – mile pace 100 meters – sprint 300 meters – mile pace 100 meters – sprint rest 3 minutes

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06/28/19

CrossFit Voyage – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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6/27/2019

CrossFit Voyage – CrossFit Bench Press (2×10, 1×5, 1×3, 5×1 ) Building to a heavy single. Potential for a new 1rm. If it doesnt feel good today, we are testing bench 1rm again on july 4 Metcon (AMRAP – Rounds) 15 min AMRAP – DB snatch 8 each side @ 60/40, 20 HRPU, 20 sit...

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6/26/2019

CrossFit Voyage – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Romanian Deadlift (RDL) (4×12) @ 40-50% of deadlift RPE 6 Glute Bridge (booty builders) (4×12) @ 40-50% of back squat RPE 6-7

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6/25/2019

CrossFit Voyage – CrossFit Bench Press (5×5) Metcon (Time) For time – 55 wall ball, 55 Double Under, 55 HSPU, 55 sit ups. EMOM stop and perform 1+ squat clean @ 155/95. 1 extra squat clean for every minute the workout lasts. Reset to 1 squat clean at 11 minutes.

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6/24/2019

CrossFit Voyage – CrossFit Front Squat (2×10 @50-60% 1×5 @ 80-90%, 1×2 @ 95%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP – 5 burpees, 2 muscle ups. If you are subbing another movement for muscle ups, then 4 chest to bar, 6 kipping, or 12 jumping. Metcon (No Measure) Core burnout – pick...

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6/21/2019

CrossFit Voyage – CrossFit Dip Snatch – High Pull (2 sets of 8 reps at 55-60% ) Snatch high pull from power position. 2 minute clock. Klokov press (3 sets of 6 reps @ 95/65) Back rack the barbell. Hands in snatch position. Strict press the bar overhead. 5 minutes. Drop Snatch (Drop Snatch –...