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CrossFit
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 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 Metcon (No Measure) Banded Side Steps x15 Goblet Squat x15 Close Grip OHS x15 2 rounds High Hang Power Snatch + Mid Hang Squat Snatch (5×2 ) Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar. If you have to drop the bar after...
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CrossFit Metcon (No Measure) Squat Therapy x5 Goblet Squat 70/53 2×10 Back Squat (5×1 @ 95% Emom5) Metcon (Time) 18-15-12-9-6-3 KB Thrusters 53/35 18-15-12-9-6-3 Chest 2 Bar pull-ups RX+ Bar MU Same Rep Sceme as C2B Metcon (No Measure) Extra Work Strict Weighted Pull-ups 5×5 Weighted Push-ups 5×10 20yrd Sprint x 20 1 Sprint Every...
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CrossFit Metcon (AMRAP – Rounds and Reps) “Row, Cindy, Row” partner A- row 500m, while partner B- as many rounds of Cindy as possible 5 pullups, 10 pushups, 15 squats When partner A finishes the row, both partners switch. Score is total rounds and additional reps of Cindy.
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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 (AMRAP – Reps) 12min AMRAP C2B Pull-up Cal Row 10-15-20-25-30-35-40-45-50 RX+ MU...
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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 Jerk Balance + Jerk Stance Press (10×2) Perform 1 Set every 90 Seconds Metcon (Time) x50 KBS 70/53 400m Run Metcon (No Measure) Open Gym Jerks 6×2 @ 80% Metcon 2 90 Sec Amrap...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/22/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Hip Flexor Knee Lifts 2×15

    Kneeling Leg Kickouts

    Knee Lockouts 2×20

    Banded Hamstring Curl Situps x20

    KB Romanian Deadlift x20

    KB Swing Demo
    Metcon (Time)
    3 RFT

    800m Run

    50 KB Swings

    50 Situps

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