Bench Press
Metcon (3 Rounds for reps) Amrap 5 max reps Bench Press @3/4 BW Match that Number in Push-ups Burpees x10 Rest 5 min Repeat x3
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Metcon (No Measure) Db Bench (drop set) 5×4-8 Lat pull-down 4×6 Banded bent over row (off rig) 4×6 Metcon (Time) Dubs x200 Thrusters x60 75/55 Ghd sit-ups/Sit-ups x45 Thrusters x30 75/55
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Bench Press (1-1-1-1-1) 10 min to build to your first set. Metcon (AMRAP – Reps) 45:15 x24 Assault Bike (Cals) DB Cleans Burpees You will complete 8 total Circuits of this Triplete.
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Bench Press (5-5-5-5-5) Metcon (Time) 50-40-30-20-10 Dubs 15-15-15-15-15 Toes to Bar
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Bench Press (5×5 @ 70-80%) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Bench Press (3-3-3-3-3 @ 80-90% Across) Metcon (AMRAP – Rounds and Reps) KBS x8 KB Clean x6 KB Push Press x4 Switch arms Amrap 15
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Bench Press (3-3-3-3-3 (across @ 75-85%)) Metcon (Time) Row 500m Run 400m 4 RFT
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Bench Press (5×8 @ 60-75% (across)) Metcon (Time) DB OH W.Lunge R. Arm 100ft Sit-ups x50 DB OH W.Lunge L.Arm 100ft Toes to Bar x50
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Bench Press (5×8 @ 65-70% (across)) Metcon (Time) Wallwalk x10 Push-pressx30 Cal row x50 Push press x30 Wall walk x10
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Bench Press (5-5-5-5-5) Metcon (Calories) 5 RDS 1 min ME Assault Bike 1 min Rest
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Workout of the Day


  • CrossFit WOD – 8/14/18

    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    run 200m with 45/25 plate.

    Clean and Jerk options




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