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NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.11.2017 Warm up Mobility Strength:      Low-bar Back Squat: 3x5 Metcon: AMRAP x15: “The Chief”               3 Power Cleans(155/105)*should be heavy enough…
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NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.10.2017, Springfield, VA Warm up Mobility Strength: Bentover ​​​​​​​​​​Barbell ​​Row: ​​3x6 ​​(AHAP) Metcon: ​​“Fun​​ Run” ​​​​​​4​​…
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NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.9.2017, Springfield, VA Every 2 minutes X 10 Squat Snatch X 3 *build to a heavy triple Metcon: Every 2 Minutes X 18: 3 Clean & Jerks(AHAP) *heavy enough to be singles, no…
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NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.6.2017 Strength: Sumo Deadlift: 3x5 Metcon: Start a 12 Minute Clock: Row 400m With remaining time: AMRAP 12 American KB Swings (53/35) 12 V-ups 12 Pull-ups Rest 3 Minutes Sprint…