Day

July 14, 2019
Back Squat (5-5-5-5-5+) Add 5# Metcon (Time) 10-1 KBS Goblet Squats 10 Burpees every break
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Warm-up Jumping jacks Stationary Lunge Ring row Push ups Front squat prep Ring Dip scaling MU Scaling 1 round with empty bar. 3.2.1.Go! Metcon (AMRAP – Rounds and Reps) AMRAP 32 9 Burpees 7 power cleans 5 front squats 3 muscle ups/ring dips *Strive for constant movement. **Utilize a weight and skill set that allows...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/17/19

    Metcon (No Measure)
    Chest supported rows x10

    Strict T2B/Leglift x8

    4 rounds

    Skull crushers x10

    Upright rows x10

    4 rounds

    Hammer Front Raise x10

    Tricep Kickback x10

    4rounds

    Wrist Ext

    3×10

CrossFit Teens

  • CrossFit Teens WOD 10/16/19

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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