Thursday 7/27/17

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Prominent Headquarters - CrossFitWarm-up (No Measure)Run 400m Mobility: Shoulders, lats, chest 3 rounds: 12 KB snatches R+L 8 kips on Rings 8 KB Good morningsAmanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#Accessory MovementTabata V-ups + Side Planks 2 tabatas back to backMobility Shoulder and chest stretchScaling OptionsSnatch: Weight of the barbell Muscle Up:…

Thursday 7/20/17

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Prominent Headquarters - CrossFitWarm-up (No Measure)Mobility: OH position, Lats, 3 rounds: 3 rope pull ups 5 KB push press R+L 12 extended lever kips Rope Climb TechniqueShoulder Press (5x1 @90-95% of 1rm)0:00,2:00,4:00,6:00,8:00Shoulder Press (2x3@ 77.5% of 1rm)10:00, 12:00Metcon (AMRAP - Rounds and Reps)7min AMRAP 8 Single Arm DB Push Press…