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CFM2 - OilerFitDeadlift (Wendler Week 1)1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% 1 set every 1:430Metcon (Time)8 RFT: 200m Run 4 DB Deadlift 4 DB Power Cleans 4 DB Front Squat 4 DB Push Press *DB 50/35
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CFM2 - M2 At HomeDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into... 3 SETS :30 DB Strict Press :30 Goblet Squats into... AMRAP x 1 MINUTE Max Alt. V-ups (No Measure)Push x Pull StrengthMetcon (Weight)EMOM x 15 MINUTES MIN 1 -...
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CFM2 - M2-45Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Shoulder Taps :20 Hollow Body Hold 10 Reverse Lunges 10 Russian KBSStrengthDeadlift (8-8-8)8-8-8* Deadlift *Start moderate build to moderate-heavy. (Score is Weight)WorkoutMetcon (Weight)EVERY 1:30 x 8 SETS 8 Deadlifts (Athlete Choice)...
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CFM2 - OilerFitPush Press (Wendler Week 1)1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% 1 set every 1:430Metcon (AMRAP - Reps)10:00 AMRAP Clean & Jerks (Rx 135/95)(95/65) *EMOM perform 10 air squats
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CFM2 - M2-60Warm-upWarm-up (No Measure)AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to CurlWorkoutMetcon (Time)FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50...
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CFM2 - CrossFitWarm-upWarm-up (No Measure)1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air SquatsWorkoutMetcon (No Measure)EMOM x 28 MINUTES* MIN 1 - :50 Cal Row, Bike, or Run MIN 2...
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CFM2 - M2 At HomeDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into... AMRAP x 4 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups (No Measure)Bodyweight PumpMetcon (AMRAP - Reps)EMOM x 6 MINUTES MIN 1 - :50 Slow Deadbugs MIN 2.-...
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CFM2 - M2-45Warm-upWarm-up (No Measure)ON A 5:00 RUNNING CLOCK... 20 Up-Downs 10 Empty Barbell Strict Press :30 OH Barbell Hold :30 OH Barbell Walk 10 Push-ups 10 BurpeesStrengthShoulder Press (8-8-8)8-8-8* Strict Press *Start moderate build to moderate-heavy. (Score is Weight)WorkoutMetcon...
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CFM2 - M2-60Warm-upWarm-up (No Measure)AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbellWorkout"NCMETCON BASELINE II.I (Test)" (Weight)II.I....
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CFM2 - CrossFitWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbellWorkout"NCMETCON BASELINE II.I (Test)" (Weight)II.I....
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