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A. 1 Power Clean.1 FS x 5 = 1 rep x 5 sets, rest 90sec – 2 min B. 5 Rounds 10 Renegade Rows – heavy 20 Hand Release Push Ups 45 sec Heavy Farmers Carry C. Tabata Hollow Rock 20:10 x 8

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Oct132015

13/10/15

Daily TrainingOctober 13, 2015 Leave a comment

A. 10 mins Kipping Tech B. “The Norman” (Inspired by Norm Role) For Time: 30 Power Snatches @40/30 or KB Swing – American 20 T2B/ K2E/ Vup 10 Wall Walks / 5 Sec Handstand hold / Inch worms 200 Squats 10 Wall Walks 20 T2B/ K2E/ Vup 30 Power Cleans + Jerk 40/30 or KBS…

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Oct122015

12/10/15

Daily TrainingOctober 12, 2015 Leave a comment

A1. DL @20X1, 2-4 reps, x 4 rest as needed – working sets heavy! A2. Strict Press 5-6 Reps @50X1, x 4 B. 30 Cal Row AFAP Followed by 30 Thrusters @30/20kg AFAP! Rest 3 mins Repeat B.

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Oct92015

09/10/15

Daily TrainingOctober 9, 2015 Leave a comment

A. Shoulder Mobility B. 5 min Push Jerk tech C. Push Jerk; 10 reps x4, rest 90 sec D. 50 S2OH @50/35kg Every minute, do 5 burpees E. Shoulder Mobility

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Oct82015

08/10/15

Daily TrainingOctober 8, 2015 Leave a comment

A. 10 min T2B tech B. 20 min AMRAP 10 T2B/V-up 10 Box Jumps 10 Ball Slams C. 30:15 x4 Hollow Rock L Weighted Side Plank R Weighted Side Plank

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Oct72015

07/10/15

Daily TrainingOctober 7, 2015 Leave a comment

5 min DU practice A. 10 min AMRAP 10 Front Squat (squat clean first rep) 40 DU /120 Single Skips B. 10 rounds 10 Pullups 10 Bench Press

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Oct62015

06/10/15

Daily TrainingOctober 6, 2015 Leave a comment

A. Deadlift @20×1; 4 reps x6, rest 90 sec @85% of 1RM B. 6 min AMRAP 10 cals Airdyne 10 KB Swings rest 2 min C. 6 min AMRAP 10 Wall Ball 10 Burpee rest 2 min Repeat.

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Oct22015

2/10/15

Daily TrainingOctober 2, 2015 Leave a comment

A. BTN Split Jerk (from rack); 3 reps x6 B. Every 3 mins: 3 MU / 5 C2B / 5 Pullup variation 5 C+J Row 300/200m Rest 3 min between rounds

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Oct12015

September 2015 – Samantha Lee

Client Of The MonthOctober 1, 2015 Leave a comment

Client of the Month for September 2015 is Samantha! What do I enjoy most about training at CrossFit Chipping Norton? Training with a great bunch of enthusiastic people that like to push themselves and everyone around them for an hour a day! Name some of your achievements since starting with CrossFit Chipping Norton? I’m getting comfortable at…

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