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Patrick Lange

@plange111

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🔥 SKI & SEND 🔥

16 MINUTE AMRAP

🎿 16 Calorie Ski
🏋️ 8 Bench Press — 205 lb
🎿 16 Calorie Ski
⚡ 8 Power Cleans — 205 lb

STIMULUS:
Heavy strength meets engine work.

The SkiErg should be aggressive but controlled—you need enough left to attack a heavy barbell under fatigue. The 205-lb bench and power cleans should feel challenging, but manageable enough to keep moving without long breaks.

🎯 TARGET: 4–6 rounds
⚡ Ski at a hard, repeatable pace
🏋️ Bench in 1–2 sets
💥 Power cleans in fast singles or small touch-and-go sets
🚫 Avoid failure on the bench—once those presses disappear, they disappear fast.

The goal isn’t to win the first round. It’s to still be moving with purpose at minute 15.

Heavy bar. High heart rate. No wasted time.

@nomadtraininghq

#NomadTrainingHQ #SkiAndSend #AMRAP #CrossFit #FunctionalFitness SkiErg BenchPress PowerCleans StrengthAndConditioning HybridTraining BarbellCycling EngineWork TrainHard EarnYourFitness

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LFG GRADE 8

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CrossFit Tiot does 24.1! Great job to all of our athletes who have completed the first Open workout of 2024. And best of luck to those over the next few days who are testing & re-testing (you brave souls!!).
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If you weren’t in attendance last night for FNL, we hope you can make it the next two weeks… the energy in the room was ⚡️ELECTRIC⚡️. #crossfitopen #crossfitgames #crossfit #tiot #community #ﬁtness #fitnessinspo #norwoodma #fitnessmotivation

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2pDiscover the ultimate luxury from HK. 5-7 day global shipping. Follow @makedress_luxury for amazing deals and more.

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The range of motion in Dave’s lederhosen and of Daisy’s floppy ears championed the day.

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#rolltribe

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Sundays hero workout with the best crew around!
“Kabul 13”
@steveriley58 @bbmcelhinney @ryan.moujahed @jmc7379 @plange111 @julia_mcelhinney @nlmacedo14

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3,100 burpees done✔️ Swipe to see the crew that kept me going!
Now onto February’s challenge!! Who wants in??

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