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08292014

GymBowie – CrossFit Metcon 1: Metcon (Weight) EMOM for 10 min: Odd: 6 Front Squat (Moderate load…reps unbroken…clean from the floor) Even: 5 DB Renegade Row 2: Metcon (AMRAP – Rounds [...]

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08282014

GymBowie – CrossFit Weightlifting Snatch (15 min for skill work, 1-2 reps at a time) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 5 Strict HSPU (sub 8 Strict DB Press) 12 DB [...]

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08272014

GymBowie – CrossFit Metcon Metcon (Time) 400m Run 10 Toes to Bar 20 Hang Power Clean (65/95) 30 Push-Press (95/65) 40 No Push-up Burpee 50 Double Unders Get as far as you can in 4 min Rest [...]

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Scale Skills

  You know that look when someone sees the RX prescribed weight and their eyes get huge. Push press at 115/75? Power clean 135? Although we have suggested prescribed weight at GymBowie, we [...]

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08262014

GymBowie – CrossFit Weightlifting 4 rounds: A1+A2+A3 A1: Push Press (3 reps) A2: Single-Leg DB RDL (8 per leg) DB in each hand A3: Army Crawler (20) Plank on hands to plank on elbows Metcon [...]

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08252014

GymBowie – CrossFit Weightlifting 4 rounds: A1+A2 A1: Back Squat (2-3 reps @ 31X1) Squat tempo – 3 seconds down, pause 1 sec at bottom, explode up A2: Kipping Pullup (Max effort for 1 [...]