Day

July 23, 2018
Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 200m Farmers Carry 10 Stepups 10 Pushups
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Warm-up Row 250m Good morning x10 3 RNFT Clean and Jerk Prep Jump from Knee x5 Press in squat/split x5 Hang Clean x5 Push/Split Jerk x5 Clean & Jerk x5 Clean and Jerk (4×3+3 acrosa) *Keep weights light and snappy to dail in good movement habits, and to reserve intensity for Metcon. **3 cleans followed...
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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