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08/17/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Coaches take your time warm up all movements make sure were ready to go on this one Scale this one to where you feel like you can get after itMetconMetcon (Time)CrossFit Games Triple-G Chipper For time: 100 pull-ups 80 GHD sit-ups 60 single-leg squats, alternating…

08/16/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)3 rounds :30 4 way deadbug 400/300 m row Empty bar snatch complex 5 sg deadlift 5 muscle snatch 5 OHS 5 hang snatchWeightliftingSnatch (Find heaviest single w/good form)MetconMetcon (Time) Triathlon 500m ski erg 50 cal Airdyne 500m row Sell out effort on this one.

08/11/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)3x 25 kbs 20 russian twists 2:00 dubs practiceMetconMetcon (Time)25 GHD sit-ups 1 Muscle-up Farmer carry around building 35/25 20 GHD sit-ups 2 Muscle-ups Farmer carry around building 35/25 15 GHD sit-ups 3 Muscle-ups Farmer carry around building 35/25 10 GHD sit-ups 4 Muscle-ups Farmer…

08/10/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Coaches choiceMetconMetcon (AMRAP - Reps)3 min amrap 21/15 Row 21 burpee bar hop Max thrusters 65/45 (3min rest) 3 min amrap 18/12 Row 18 Burpees bar hop Max thrusters 75/55 (3min rest) 3 min amrap 15/10 Row 15 Burpees bar hop Max thrusters 95/65 (3min…

08/09/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Mobility Hips and shoulders 6 amrap 30 Jumping Jacks 20 mtn climbers 10 goblet squats :10 goblet hold 20 kbs 30 hollow rocksMetconMetcon (No Measure)12 min emom (strength) 8-10 sumo dl/ advanced go heavy 5 8-10 ring row :30-:45 pillarMetcon (AMRAP - Rounds and Reps)Death…