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14 December 2018

Grand Mesa CrossFit - CrossFitWeightliftingSnatch Complex (2 Hang Snatch + 1 Full Snatch + 1 OHS)Snatch+ Hang SnatchWork to HeavyMetconMetcon (Time)For Time 4 Rounds 12 Overhead Squats 95/75 40 DUs (Can Scale with 80 Singles)Toys [...]

13 December 2018

Grand Mesa CrossFit - CrossFitMetconMetcon (Time)Buy-in: 800 Run then 30-20-10 Dual Dumbbell Box Step Overs 20" (50/35) Single Dumbbell Goblet Squats Single Dumbbell Alternating Power Snatch then Cash-out: 800m Run

12 December 2018

Grand Mesa CrossFit - CrossFitWeightliftingBench Press (3 x 15 (2:00 rest))MetconMetcon (AMRAP - Rounds and Reps)AMRAP x 10 5 Chest to Bar Pull-ups 10 Wallballs 20/14 15 KB Swings 53/36You can scale CTB Pull-ups with [...]

11 December 2018

Grand Mesa CrossFit - CrossFitMetconMetcon (Time)5 Rounds for time 200m Run 30 DUs/60 Singles 9 Hang Squat Cleans 115/85 -Rest 5 Min- Row Conditioning 60-45-30-15 cal or Bike Conditioning 40-30-20-10 cal (Equal Rest between sets)

10 December 2018

Grand Mesa CrossFit - CrossFitMetconCrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsWhat an awesome GMCF Ugly [...]

07 December 2018

Grand Mesa CrossFit - CrossFitWeightliftingSupinated Grip Bent Over Barbell Row (4 x 12)https://www.youtube.com/watch?v=sZ0c6pfPXTIOne Arm Dumbbell Row (4 x 10 each)https://www.bodybuilding.com/exercises/one-arm-dumbbell-row Pull the resistance straight up to the side of your chest, keeping your upper arm [...]

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