Northern Liberties Gym

CrossFit Love 10.10 | CrossFit Philadelphia

CrossFit Love 10.10 | CrossFit Philadelphia “Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishment toward organizational objectives. It is the fuel that allows common people to attain uncommon results.” ~ Andrew Carnegie Pre-Session Weightlifting Max this complex: Hang Power Snatch + OHS w :03 pause *stand …

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9.7 CrossFit Love

Pre-CrossFit WOD –  Weightlifting Front Rack Alt Lunges 4 x 20 @ increasing loads — Speed Deadlift 8 x 2 @ 40% @ light bands — WOD Wide Stance Back Squa 3 x 3 @ sets across @ heavy — 10 – 20 – 30 – 40 Box Jumps Wall Balls – – Rest 5:00 …

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9.1 CrossFit Love

Pre-Session Weightlifting  Snatch 1 x 4 @ 60% 2 x 3 @ 65% 1 x 3 @ 70% 1 x 3 @ 75% 1 x 2 @ 80% — Pause Bench Press @ 4211 6 x 3 @ increasing loads — Pre-Session Gymnastics  *Click the links to see the demonstration video!  Gymnastics; 3 Rounds of …

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8.30 CrossFit Love

Pre-Session Weightlifting Press; In 12:00 work up to a 5RM — Speed TNG Power Clean 3 x 3 @ 75% — Pre-Session Gymnastics  Weighted Shoulder Flex Pull 3 x 5 Wall Extensions 3 x 10 Jefferson Curl 3 x :15 — 30 Strict MU, for time: — W.O.D for time: 60 DU (scale up UB) 60 …

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8.27 CrossFit Love

Competition 3 rounds, nft 40 ft handstand walk 10 L-Sit Chin-ups — Rest 5:00 for time: 2 mile run w 20 / 14lb vest — 3 Rounds, for time: 20 Hang Power Cleans @ 205 / 145 20 Back Squats @ 205 / 145 — W.O.D. Teams of 2: 100 Wall Balls *switch every 10 …

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8.25 CrossFit Love

Pre-Session Weightlifting Snatch 2 x 4 @ 60% 2 x 3 @ 65% 1 x 3 @ 70% 1 x 3 @ 75% — Banded Snatch Press 6 x 3 @ 50% of Snatch Press @ light bnds — Pre-Session Gymnastics Gymnastics; 3 Rounds of each, nft: (2 Skin the Cats, 2 Pull-ups. 2 Kipping …

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8.23 CrossFit Love

Pre-Session Weightlifting Push Press 1 x 5 @ 65%, 70%, 75%, 80% 3 x 3 @ 85% — Hang Speed Power Clean *below knee 3 x 3 @ 75% — Pre-Session Gymnastics Handstand Complex; 3 Rounds, NFTt: (10 HS Shoulder Taps + 3 Strict HSPU + :10 R Arm Handstand Hold, + :10 L Arm …

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8.22 CrossFit Love

Pre-Session Weightlifting Max this complex: Snatch Pull to Hip + Power Snatch + Snatch Balance  Click here to watch the demo — 5 sets, increasing loads, perfect form: Power Jerk + OHS (keep close grip)  Click here to watch the demo — W.O.D.  1RM Box Squat  Click here to watch the demo — 14 – …

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