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Strength A. Dead-lift Cycle Day 5 Dead-lift 2×5 @80% B. 1 1/4 Back squat 3×2 sets heavy C. Good mornings 3×8 Heavy sets (within 10%) D. 3 sets: 20 Reverse Hypers, 15 Ab rollouts

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CrossFit Lite 15/03/16

Warmup: Dowel Pass throughs x 10 3 Arm Bars Wall Hinges x 10 3 TGU (Turkish Get Ups) Lift: 5 Rounds: 4 Pull Ups 8 Barbell Inverted Rows (chin up grip) 12 Band Pull aparts with arms at 90 WOD: 6-9-12 0-4 Minutes Complete: 6-9-12 of: Dumbbell Push Press, Lunges

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CrossFit Lite 20/01/16

Warmup: Gymnastics Warmup: High knees Butt kickers Bear crawl Inchworms with pushups x 5 Glute Bridges Kneeling pec stretch Wrists and forearm stretches Downward dog series for shoulders Stations: Rope Climbs Technique Hang Clean Technique and Warmup WOD: 8 minute AMRAP: 2 rope climbs 8 hang cleans rest 3 minutes

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Testimonial Time – Kimberly Hempell

Kimberely Hempell Testimonial: I had always heard of this so called ‘CrossFit’ trend that everyone but me was catching on to. Honestly, I didn’t get it. Here I was unmotivated to continue these gym memberships on my own and I just needed something new. It was actually a friend who

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CrossFit Lite 25/11/15

Burgener and Mobility Clean and Jerk EMOM x12 Power Clean Hang Clean Split Jerk Core Mania 3 Rounds: 10 Ab Wheel Roll outs 20 second plank 20 second right side 20 second left side

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