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Man Bear Pig

CrossFit Prototype , Integrated Martial Arts – CrossFit

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Man Bear Pig (AMRAP – Reps)

Partner wod

20 min amrap

75 Cal Row

75 Burpee pull up

75 Thrusters (95/65)

9/4/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Clean Deadlift (5×2 (build each set; stay between 80-120% of clean)

Clean set up, speed on the 2nd pull

Grande, Quad, Nonfat, One-Pump, No-Whip, Mocha (Time)

15-12-9

Deadlift (185/125lb) (275/185lb Rx+)

Burpee over bar

Toe to bar

9/3/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Landmine Press (3×6 each arm)

Barbell Hip Thrust (3×15)

Espresso Shot (3 Rounds for reps)

:30/:30×5 each; cycle through each movement (:30 row, then :30 rest; :30 Box jump then :30 rest, :30 WBS, :30 rest etc..)

Row cal

Box Jump (24/20in)

WBS (20/14lb) (10ft/9ft height)

*Score total reps for each movement TOTAL

9/2/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

10 min EMOM

1A Pull up (Kip is allowed; 10-15 reps unbroken; C2B Rx+; if can’t kip; Strict pull ups 4-6 reps; look back to 8/5/15 for rep reference)

1B Front rack Carry x100 ft (can be done outside or inside (50 ft down/ 50 ft back)-4th parking space outside

*Score total pull ups

Vanilla Chai (AMRAP – Reps)

12 min AMRAP

12 Ring Rows (6 MU Rx+)

15 Push ups

30 KBS (53/35lb) (70/44lb Rx+)

9/1/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Power Clean (8 min EMOM; 2 reps @70-80%)

Mocha Latte (2 Rounds for time)

6 Hang power cleans (135/95lb) (185/125lb)

200m run

1:00 rest between rounds

5 rds

*score fastest and slowest round

8/31/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Squat (6×1@90%+; 2×3@80%)

Shady Aftermath (AMRAP – Reps)

10 min AMRAP

5 front squat (115/75lb)

10 shoulder to OH (115/75lb)

15 DUs