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12/14/18

CrossFit Voyage – CrossFit Back Squat (up to 95%) Every 2 minutes, for 12 minutes (6 sets) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 –...

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12/13/18

CrossFit Voyage – CrossFit Naught or Nice (Time) NAUGHTY (Rx’d division) 15-12-9 Power Snatch (95/65) 30 Double Unders Thrusters (95/65) 30 Double Unders OR NICE (Scaled division) 15-12-9 Power Snatch (75/55) 30 Double Unders (60 Singles) Thrusters (75/55) 30 Double Unders (60 Singles) Accessory (Bulgarian Split Squat) Dumbbell Bulgarian Split Squat 3×10 each leg *Score...

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12/10/18

CrossFit Voyage – CrossFit Snatch (up to 80%) Every minute on the minute, for 4 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds,...

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12/8/18

CrossFit Voyage – CrossFit 12 Days of Christmas WOD (Time) 1 Muscle Up OR Rope Climb 2 Push Jerks (135/95) 3 Front Squats 4 Hang Power Cleans 5 Golden Deadlifts 6 Burpees 7 Toes to Bar 8 Box Jumps (24″/20″) 9 Ladies Wall Balls (20/14lbs) 10 Pull Ups 11 Hand Stand Push Ups 12 Ounces...

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12/7/18

CrossFit Voyage – CrossFit Front Squat (up to 95%) Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7...

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12/6/18

CrossFit Voyage – CrossFit Metcon (4 Rounds for reps) Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 20 Burpees Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side) Station 5 – 20 Single-Arm DB...

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12/5/18

CrossFit Voyage – CrossFit Level Method Rings Test (Time) Basic familiarization and stabilization is the initial focus, followed by competence with bodyweight. That progresses to a single with an added percentage of bodyweight (ORANGE III/ BLUE). Once the weighted strict ring dip and weighted strict pull- up are developed, the strength exists for a ring...