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Thursday- Dead Arm

5/30/2019

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CrossFit 

Overhead Squat
Build to Heavy Set of 5
​

AMRAP 12:
5 Strict Handstand Push-ups or 15 Push-Ups
10 Overhead Squats 
15 Deadlifts 


PERFORMANCE (95/65)
FITNESS (75/55)

Sweat-X

3 Rounds:

200' Dumbbell Farmers Carry
20 Dumbbell Bench Press
200' Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

*Dumbbells weight is the same for all movements

3 Rounds of:
10 Abmat Sit-ups
10 Supermans
10 Hollow Rocks
10 Glute Bridges
10 Banded Pull-Aparts

10 Banded Good Mornings
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Wednesday- Bel-Air

5/29/2019

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CrossFit 

Push Jerk
Build to Heavy Set of 3
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks 
40 Double Unders
20/15 Calorie Row

PERFORMANCE: (50/35)
FITNESS: (35/25)

Barbell Club

Back Squat
3x5, 3x3 & 3x1

Cash Out:
3 Rounds of:
12 Hang Power Cleans
12 Front Rack Lunges (back step)

*you choose weight
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Tuesday- Jelly Belly

5/28/2019

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CrossFit

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts 

PERFORMANCE: (275/185)
FITNESS: (205/145)

Sweat-X

Tabata

Row
rest 1min
Wallball & Front Planks
rest 1min
AirBike
rest 1min
Slamball & Burpee
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Monday- Strict Nicole

5/27/2019

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CrossFit 

AMRAP 20:

400 Meter Run
Max Strict Pull-ups

Sweat-X

5 Rounds of (30min Cap):

400/350 Meter Row
30 Russian KB Swings (light)
20/15 Cal AirBike
100 Skip
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Sunday- Hang In There

5/26/2019

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Sweat-X

7 Rounds, On the 3:00
15/10 Calorie Anything
10 (5 ea.) DB Single Arm Hang Power Cleans 

*for load

Barbell Club

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.


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Saturday- Fancy Pants

5/25/2019

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CrossFit 

For Time: 

21 Hang Power Snatches (95/65)
200 Meter Run 
21 Overhead Squats (95/65)
200 Meter Run 
15 Hang Power Snatches (95/65)
200 Meter Run 
15 Overhead Squats (95/65)
200 Meter Run 
9 Hang Power Snatches (95/65)
200 Meter Run 
9 Overhead Squats (95/65)
200 Meter Run

Sweat-X

5 Rounds of:

12/9 Calorie Assault Bike 
12 Kettlebell Swings 
9 Burpees 

Rest 1 min between rounds.
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Friday- Dirt Nap

5/24/2019

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CrossFit 

Pausing Front Squat
 Heavy Set of 2
Hang Squat Clean Heavy Single
​

3 Rounds:
15 Hang Squat Cleans 
15 Lateral Barbell Burpees


PERFORMANCE: 115/85
FITNESS 95/65
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Thursday- Annie & Some

5/23/2019

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CrossFit 

Bench Press 5x5


50-40-30-20-10 reps for time of:
• Double-Unders

• Sit-ups

​
Sweat-X


3 Rounds of:
10 Parallette Push-Ups (2-1-2-1)
:30 Parallatte L-Sit (accumulate time)

4 Rounds of:
10/8 Cal. Row
8 Burpees Over Erg.
8 Alt. DB Snatch

*round for round with a partner
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Wednesday- Hot Air

5/22/2019

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CrossFit

On the 5:00 x 5:

30 Air Squats
20/15 Calorie Row
7 Power Snatches 

PERFORMANCE (115/85)
FITNESS (95/65)

Barbell Club


On the Minute x 5:

Minute #1 - 2 Hang Squat Snatch
Minute #2 - 2 Hang Squat Snatch
Minute #3 - 2 Hang Squat Snatch
Minute #4 -1 Hang Squat Snatch
Minute #5 -1 Hang Squat Snatch
Rest 1:00
On the Minute x 5:
1 Hang Squat Snatch, building in load.

Establish Heavy Triple
OH Squat (from rack)
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Tuesday- Joker

5/21/2019

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CrossFit 

PERFORMANCE


For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

FITNESS

For Time: 
1-2-3-4-5-6-7-8-9-10: Toes to Bar 
10-9-8-7-6-5-4-3-2-1: Deadlifts (165/105)

Sweat-X

For Quality:

10 Turkish Get-Ups

3 Rounds of:
10 ea. 1 Leg KB SLDL (slow)
30 sec. Front Plank

5 Rounds of:
12/9 Calore AirBike
15 KB SDHP

*rest 1 Min between rounds.
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CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
Let's Get Better Together.
Hours of Operation
Monday - Friday: 6am - 9pm
Saturday & Sundays: 8am - 2pm
CrossFit Journal: The Performance-Based Lifestyle Resource
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