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02.07.2014

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Warm-up Drills
I. Row 750m
II. Dot Drill
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups -or- Bar Muscle Up Ascension Ladder
I. Weighted Pull/Chin-ups 5-3-2-2-1-1
Warm up as necessary before completing the following workload; athletes should be aggressively seeking the heaviest loads possible that are capable of being executed to legitimate CF Games Standards. Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups or negative ROM scaling options.

II. Bar Muscle-ups x 1:00 Ascension Ladder
Every minute on the minute execute the prescribed number of Bar Muscle-ups.
On the first minute perform one Bar Muscle-up, on the second perform two Bar Muscle-ups, on the third minute perform three Bar Muscle-ups… Continue climbing up the ladder in this manner until the number of Bar Muscle-ups can not longer be completed in the one minute window of time allotted.

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“Viking Coffey”
For time
Row 350m
50 x Back Squat (135/95lbs)
50 x Bench Press (135/95lbs)
Row 350m
35 x Back Squat (135/95lbs)
35 x Bench Press (135/95lbs)
Row 350m
20 x Back Squat (135/95lbs)
20 x Bench Press (135/95lbs)
Row 350m

Notes: U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.
He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
-via CrossFit.com

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Samy Daghir

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