Day

June 1, 2020
Floor Press (5-5-5-5-5) Metcon (Time) 5 RFT 21 Air Squats 15 Situps 9 Pullips
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Warm-up 0-5:00 Briefing 5:00-20:00 PVC Shoulder Stretch x30s Each Side Barbell Shoulder Rotations x20 Upright Row x10 Upright Row to Front Rack x10 High Hang Clean Low Hang Clean Clean from Ground Demo Complex (Above knee, below knee, ground) 20:00-35:00 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Metcon (AMRAP – Reps)...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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