Holiday Monday

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Please note that the gym will be closed all day on August 5th for the hoiladay aswell as maitance at the gym

Thursday

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Strength

Split lunge (overhead)

3 per side

3 sets

Wod

15 hang snatches @65/45

15 overhead squats

15 ring rows

3rds

Wednesday

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Emom ladder 10 mins

20 doubles unders

1 clean and jerk.

Increase every min by 10 lbs

Wod

7 kettle bell swings

7 lunges with kb

Amrap 5

2 min rest

7 box jumps

7 hspu

Amrap 5

Tuesday

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CrossFit Select would like to congratulate our Team And Scott Snarr who competed at the 2013 Reebok CrossFit Games this past week. with the team Finishing 29th over all!

The team would like to send out a big thank you to the community for all the continuing support to help make this happen.

Tuesday

Strength

Overhead squat

5×3

Wod

400 m run

10 burpees

10 ring dips

20 air squats

Amrap 20

Sunday

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Strength

Heavy 2 jerk

5 attempts

Wod

21-15-9

Shouder 2 overhead

Hang power cleans

Toe touches

Saturday

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200 air squats

200 pull ups

200 kettle bell swings

2 km run

Teams of 2

Friday

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Every 30 seconds

6 bupees for 5 mins

Wod

21 sit ups

15 power snatches @95/65

9 hpsu

Amrap 15

Thursday

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Skill

10×10

L-sits

Wod

21-15-9

Jumping lunges

Deadlifts@225/155

Wednesday

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Skill

Spilt jerk

Wod

50 shoulder 2 over head

40 burpees

30 sumo deadlift high pulls

2 rds

@85/55lbs