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About murray

Owner Steel City CrossFit Hamilton and long-time strength and conditioning coach in Hamilton, Ontario.

29/06/2017 – Steel City CrossFit WOD

Lift

1 RM Snatch

WOD

3 Rounds for Time:
30 Cal Row
20 Power Cleans, 95/65
10 OHS, 95/65
5 Strict HSPU

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28/06/2017 – Steel City CrossFit WOD

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Lift

3 Cleans+1 Jerk@60%, 65%, 70%, 75%x2, 80%x3
Clean Pulls 3×2@95%, 2×2@130%

WOD

3 Rounds for Time:
30 Calorie Row
20 Pistols, Alt.
10 DB Snatch, 80/50

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27/06/2017 – Steel City CrossFit WOD

Lift

Squat 77%x3, 80%x1, 77%x3, 83%x1, 77%x3, 86%x1

WOD

For time:
Row 1000 Meters
followed immediately by
Three rounds of:
20 Kettlebell Swings 1.5 p
10 Toes to Bar
5 Wall Climbs

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