Get Your Muscle Up On

Got this conditioning from a CompTrain workout. Looks fun!

CrossFit Las Cruces
12/7/18

4 Sets
10 Bent Over Rows
15 YTWs
8 Strict Presses

5 Rounds
7 Bar Muscle Ups or CTB Pull-Ups
7 Db Squat Clean Thrusters

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Going Overhead

CrossFit Las Cruces
12/5/18

Build to a heavy 2 rep Overhead Squat

30-20-10-5
Burpees
Snatches

(135/85)-(165/105)-(185/120)-(205/130)

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Another One

Another Hero workout coming at you. This one lit my back up! Good form is crucial here. Scale if you need to.

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4-3-2-1

CrossFit Las Cruces
11/30/18

2 Rounds
4 min Max Squats
3 min Max Sit-Ups
2 min Max Burpees
1 min Max Push-Ups

“Nate”
AMRAP 20
2 Muscle Ups or 4 CTB Pull-Ups
4 HSPUs
8 Kb Swings

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Strong back, strong athlete

Time for a little posterior work

CrossFit Las Cruces
11/28/18

4 Sets
-6 Bulgarian Split Squats
-Back Rack Walking Lunges (1 length)

3×90 second max Cal Row

Deadlifts
5-5-3-3-3-1-1-3-3-3-5-5

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Tuesday’s Work

Buy In:
50 Pull-ups

5 Rounds
30 Sit-Ups
7 Hang Power Snatches (95/65)
7 Db Box Step Overs

Cash Out:
15 Bar Muscle Ups or 30 Pull-Ups

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We need your help

One of our 5am friends has a challenging road ahead and her family has set up a go fund me to try and assist with everything. Please click on the link below to learn more about how we can help.

https://www.gofundme.com/6fwx86w

CrossFit Las Cruces
11/26/18

Back Squat
4×10
2×6

Alternating Tabatas
*6 Rounds each for a total of 12 Rounds per couplet:

A1) Kb or Db Front Squats
A2) Toes to Bar

Rest 2 minutes

B1) Kb or Db Snatches
B2) Burpees

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