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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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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 the High hang power snatch then you have to much weight. It should be around...
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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 30 Sec (10 min)
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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 Teens Deadlift (70%x3, 80%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 1 Shuttle Run 10 Box Jumps 10 Knees to Elbows 6 Rollover Pushups
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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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