30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Hump Day

CrossFit Spanish Fort – CrossFit
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Tues.

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Reps) 8 Min EMOM “Skill Work” Even: 10-16 Pistols Odd: 5-10 Strict HSPU *Score total reps but in “comments” break down reps for each movement Metcon (Time) 4 Rounds 400m Run 16 OH Lunges 95/65 10...
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Monday

CrossFit Spanish Fort – CrossFit Hang Clean + Clean (8 Total Sets Building) These are full cleans.. Aka “squat” cleans!!Increase weight every 75 seconds for 8 total rounds. *Record heaviest set Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 DB...
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Saturday

CrossFit Spanish Fort – CrossFit Metcon (Time) Partner Chipper: 80 deadlifts (135/95lb) 800m run 60 clean & jerks 600m run 40 front rack lunges 400m run *Both partners run together, only one person works at a time on barbell work
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Friday

CrossFit Spanish Fort – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats
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Thurs.

CrossFit Spanish Fort – CrossFit 100m Sprints (No Measure) 6x100m Sprints (rest is walk back to starting point) Metcon (Time) 15-12-9-6-3 Power Snatch 115/75 Box Jump Over
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Max It Out!!!!

CrossFit Spanish Fort – CrossFit Back Squat (1 REP MAX!!!!!!!) Lets See Some PR’s!!!!! Front Squat (1 REP MAX!!!!!) I want some folks ringing that PR BELL Metcon (Time) 4 rounds 12 KB Swings 53/35 12 HSPU 200m run
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Tuesday

Announcements *No More 3:30pm Class For Now *Guys Night Tues 8/2 -Dickeys BBQ Daphne @6pm -Jason Bourne Movie @7pm ($5 ticket at Carmike) CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Rounds and Reps) Mystery AMRAP:) ??????????????? “Prepare 4 The Unknown”
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Happy Monday!!!

Announcements *No More 3:30pm Class For Now *Guys Night Tues 8/2 -Dickeys BBQ Daphne @6pm -Jason Bourne Movie @7pm ($5 ticket at Carmike) CrossFit Spanish Fort – CrossFit Elevate Yo’ Bodyweight (AMRAP – Reps) 10min EMOM Even: Strict Pull-Ups 5-10 Odd: Ring Dips...
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STRENGTH

CrossFit Spanish Fort – Olympic Lifting/ Strength Training Snatch Pull (5X2 90-100% of 1RM) 3 Position Clean (5X2 bUILDING) High Hang, Above the Knee, Floor
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