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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Sumo Deadlift (4×10) Perform 1 set Every 2 minutes Metcon (Time) 4 RFT 200m Farmers Carry x30 Box Step overs 53/35 Metcon (No Measure) Open Gym **Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need...
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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Split Jerk (6×2) Set 1-2 @ 70% Set 3-4 @ 75% Set 5-6 @ 80% 2 Sec pause on Dip and Catch of each rep. Perform one set every 90 sec Metcon (AMRAP –...
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CrossFit Coaches Choice (No Measure) Metcon (Time) 10 Hang Cleans 135/95 20 Thrusters 135/95 30 Deadlift 135/95 40 Bar Over Burpees 50 Single Under Jump Rope Passes 50 Dubs 40 Bar over Burpees 30 Deadlift 20 Thrusters 10 Hang Cleans
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5-3-1-1-1-1) Set 1 – x5 @ 80% Set 2 – x3 @ 85% Set 3 – x1 @ 90% Set 4 x1 @ 95% Set 5 x1 @ 100-105% Set 6 x1 @ +105% Metcon (AMRAP – Reps) Amrap 12 Cash-in: 100...
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CrossFit Metcon (AMRAP – Reps) “Just a little Tabata” Burpee Box Jumps Thrusters 45/35 Plank Push-ups Air Squats V-ups Ring Rows RKBS 70/53 Single Under Jump Rope Passes
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CrossFit Coaches Choice (No Measure) Front Squat (5-3-1-5-3-1) Front Squats 5 @ 80% 3 @ 85% 1 @ 90% 5 @ 85% 3 @ 90% 1 @ 95% Perform one set every 2 minutes. THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that...
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CrossFit Teens Deadlift (70%x3, 80%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 20 AMRAP 20 KB Swings 20 Toes to Bar 400m Run
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Deadlift (5-3-1-1-1-1) x5 @ 80% x3 @ 85% x1 @ 90% x1 @ 95% x1 @ 100-105 x1 @ 105+ Perform 1 set every 2 minutes Metcon (Time) 2 RFT 800m Run x30 Sit-Ups x2 Rope Climbs RX+ GHD...
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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Split Jerk (5×2 @ 75% EMOM 5) Metcon (AMRAP – Reps) x5 1 minute intervals Row Cal 30 Sec Rest. Score = Total Accumulated Calories Metcon (No Measure) Extra Work Turkish Get up 3×2...
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CrossFit Teens Teens Warmup (No Measure) Arm Circles Squats 30s Hold Pullups Broad Jump Shoulder Press (70%x3, 80%x3, 90%x3) Skillwork (No Measure) KB Swings Dubs Metcon (Time) 60 Dubs 50 KBS 40 Burpees 30 Box Jumps 20 Knee to Elbows 10 Pike Pushups
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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