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Joe CrossFit · Joe CrossFit™

7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)s. 16 mins 4 secs. Front Squat : 2 Rep Max. 410 lbs 205 lbs. Squat Snatch (Touch and Go) : 2 Rep Max. 250 lbs 125 lbs. AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats. 5 rounds 4 Pull-ups 154 reps. Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips. 5 RFT: Deadlifts and Burpees. 5 mins 47 secs. Chipper: 800 m, Kettlebell Swings, Thrusters, 5 and more. Power Snatch (Touch and Go) : 3 Rep Max. 375 lbs 125 lbs.

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Joe CrossFit · Joe CrossFit™ | joecrossfit.com Reviews
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7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)s. 16 mins 4 secs. Front Squat : 2 Rep Max. 410 lbs 205 lbs. Squat Snatch (Touch and Go) : 2 Rep Max. 250 lbs 125 lbs. AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats. 5 rounds 4 Pull-ups 154 reps. Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips. 5 RFT: Deadlifts and Burpees. 5 mins 47 secs. Chipper: 800 m, Kettlebell Swings, Thrusters, 5 and more. Power Snatch (Touch and Go) : 3 Rep Max. 375 lbs 125 lbs.
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1 joe crossfit
2 joe's crossfit
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Joe CrossFit · Joe CrossFit™ | joecrossfit.com Reviews

https://joecrossfit.com

7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)s. 16 mins 4 secs. Front Squat : 2 Rep Max. 410 lbs 205 lbs. Squat Snatch (Touch and Go) : 2 Rep Max. 250 lbs 125 lbs. AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats. 5 rounds 4 Pull-ups 154 reps. Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips. 5 RFT: Deadlifts and Burpees. 5 mins 47 secs. Chipper: 800 m, Kettlebell Swings, Thrusters, 5 and more. Power Snatch (Touch and Go) : 3 Rep Max. 375 lbs 125 lbs.

INTERNAL PAGES

joecrossfit.com joecrossfit.com
1

WOD #186 · Joe CrossFit™

http://www.joecrossfit.com/2015/07/06/wod

1550 lbs 115 lbs, 135 lbs, 155 lbs, 175 lbs, and 195 lbs. 4 RFT: 400 m, Front Squats and Burpee Pull Ups. 20 mins 30 secs.

2

WOD #184 · Joe CrossFit™

http://www.joecrossfit.com/2015/06/29/wod

Every 1 min for 10 mins: Bear Complex. Tabata" - Thrusters, Kettlebell Swings, Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs. 24 reps 7 5 5 7.

3

WOD #193 · Joe CrossFit™

http://www.joecrossfit.com/2015/07/27/wod

1005 lbs 95 lbs, 115 lbs, and 125 lbs. 21-15-9: Overhead Squats and Toes-to-bars. 7 mins 30 secs.

4

WOD #189 · Joe CrossFit™

http://www.joecrossfit.com/2015/07/15/wod

1575 lbs 135 lbs, 185 lbs, and 205 lbs. 3 RFT: 400 m, Squat Cleans and Ring Dips. 14 mins 43 secs.

5

WOD #187 · Joe CrossFit™

http://www.joecrossfit.com/2015/07/09/wod

Every 1 min for 10 mins: Snatch. 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches. 13 mins 56 secs.

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joecode.com joecode.com

JoeCode: Code with distinct characteristics traceable to its author.

http://joecode.com/index.html

Code with distinct characteristics traceable to its author. JoeCode: Code with distinct characteristics traceable to its author. Joh’ kohd’/ /n./. 1 Code that is overly tense and unmaintainable. Perl may be a handy program, but if you look at the source, it's complete joe code. 2. Badly written, possibly buggy code. 3. Code with distinct characteristics traceable to its author. Technology professional, soccer coach, and CrossFit™ athlete. Or you can find out more about what is wrong with me at facebook.

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7 RFT: Power Cleans, Thrusters and Lateral Burpee (Over Barbell)s. 16 mins 4 secs. Front Squat : 2 Rep Max. 410 lbs 205 lbs. Squat Snatch (Touch and Go) : 2 Rep Max. 250 lbs 125 lbs. AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats. 5 rounds 4 Pull-ups 154 reps. Alt EMOM 10 mins: Touch And Go Deadlifts and Ring Dips. 5 RFT: Deadlifts and Burpees. 5 mins 47 secs. Chipper: 800 m, Kettlebell Swings, Thrusters, 5 and more. Power Snatch (Touch and Go) : 3 Rep Max. 375 lbs 125 lbs.

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