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16.09.2019 Weekly Special: Heavy Squats Metcon Metcon (4 Rounds for reps) Tabata… …Dumbbell Hang Squat Cleans rest: 1 minute …Toes to Bar rest: 1 minute …Dumbbell Snatches rest: 1 minute …Leg Raises Rx: 22,5 / 15 kg Score is the least number of reps

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23.09.2019 Weekly Special: Grip Strength Metcon Metcon (Time) Buy In: 25 Burpees over bar 10 rounds 12 Deadlift 9 Overhead Squats 6 Hang Power Snatches Buy Out: 25 Burpees over bar Rx: 45 / 30 kg

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12.09.2019 Weekly Special: Grip Strength Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 15 Push Ups 10 Pull Ups Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 Handstand Push Ups 10 V-Ups Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 Toes to Bar 10 Burpees Metcon (AMRAP – Rounds and Reps) AMRAP 5 10 Wall Balls 10 Sit Ups Rx: 9 / 6 kg

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11.09.2019 Weekly Special: Grip Strength Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 500m Row / Ski 20 Devil Presses 20 Chest to Bar Pull Ups 20 Overhead Lunges Rx: 22,5 / 15 kg Team of 2

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10.09.2019 Metcon Metcon (6 Rounds for reps) E2MOM 12 5 Hang Power Cleans 9 Toes to Bar 13 Air Squats max Burpee to Target Rx: 45 / 30 g work: 90 seconds rest: 30 seconds

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09.09.2019 Weekly Special: Grip Strength Metcon Metcon (Time) 4 rounds 20 Shoulder to Overhead 15 Front Squats 20 Box Jump Overs Rx: Round 1: 40 / 25 kg Round 2: 50 / 30 kg Round 3: 60 / 35 kg Round 4: 70 / 40 kg

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09.09.2019 Weekly Special: Grip Strength Metcon Metcon (Time) 4 rounds 20 Shoulder-to-Overheads 15 Front Squats 20 Box Jump Overs Rx: Round 1: 40 / 25 kg Round 2: 50 / 30 kg Round 3: 60 / 35 kg Round 4: 70 / 40 kg

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06-09-2019 Weekly Special: EMOM 10 Deadlift Variations Weightlifting EMOM 10 Deadlift (Weight) EMOM 10 Deadlift Metcon Metcon (Time) "Hal" For Time Buy in : 50 Burpees 10 Rounds of: 5 deadlift 5 Hang Power Cleans 5 Thruster 5 Back Squats Cash out: 50 Wall Ball RX: 60/40Kg

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05-09-2019 Weekly Special: EMOM 10 Deadlift Variations Weightlifting EMOM 10 Deadlift (Weight) EMOM 10 Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 40 Moutain Climbers 30 Russian One arm KB Swings 20 KB SDHP 10 KB Box step ups RX: 24/16 Kg

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04-09-2019 Weekly Special: EMOM 10 Deadlift Variations Weightlifting EMOM 10 Deadlift (Weight) EMOM 10 Deadlift Metcon Metcon (Time) Team of 2 For Time 28-21-18-15-12-9 C2B Pull ups DB Overhead Lunges One Work one hold the Plank RX: 22,5/15 Kg