Tag

Deadlift
Metcon (Time) 4 RFT 7 Deadlifts (Heavy) 400m Run
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Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean Low Hang Muscle Clean Muscle Clean Hang Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Same Weight Across DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...
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Warm-up 0-5:00 Briefing 5:00-15:00 Banded Single Deadlifts 1×15 Banded Reverse Lung 1×15 Monster Walks 1×30 Deadlift Technique 15:00-35:00 Deadlift (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) 35:00-45:00 Metcon Prep 12 AMRAP 5-10-15-20-25… Toes to Bar Thrusters 95/65
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Hip Couch Stretch Banded Grasshopper Lunge Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Metcon Prep 40:00-50:00 8 AMRAP 15 Air Squats 10 KBS 5 Pushups 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-20:00 Deadbugs Split Squats Jefferson Curl Good Mornings Deadlift Technique 20:00-35:00 Deadlift (3-3-3-3-3) Same weight across Metcon (AMRAP – Reps) 35:00-40:00 Pullup Technique Lunge Technique 40:00-50:00 8 AMRAP 2-4-6-8-10… Alt DB Lunges Pullups 50:00-60:00 Cleanup and cool down
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Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Single Toe Touch Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) Metcon (Time) 35:00-40:00 WOD Prep 40:00-55:00 5 RFT 50 Double Unders 10 DB Thrusters 50/35 55:00-60:00 Cool Down and Cleanup
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Warm-up 0-5:00 Briefing 5:00-15:00 Jefferson Curl Good Mornings Deadlift Technique 15:00-35:00 Deadlift (3-3-3-3-3) *Same weight across Metcon (Time) 35:00-50:00 Metcon Prep 3 RFT 15 Russian Kettlebell Swings 15 Situps 15 Box Jumps 50:00-60:00 Cool down and cleanup
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Warm-up 0-5:00 Briefing 5:00-15:00 Single Leg Toe Touch Good Mornings Deadlift Technique 15:00-30:00 Deadlift (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 30:00-40:00 Metcon Prep 40:00-55:00 15 AMRAP 20 Alt DB Snatches 10 Burpees to Target 55:00-60:00 Cool Down and Cleanup
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Deadlift (5-5-5-5-5) *increase weight every round *touch and go, double overhand *every 2 minutes Warm-up 0-5:00 Briefing 5:00-10:00 PVC Good Mornings x20 PVC OH Squats x20 Deadlift Technique 10:00-25:00 Metcon (2 Rounds for time) 25:00-35:00 Metcon Prep 35:00-45:00 3 RFT 18 Pullups 18 OH Squats 95/65 8 min cap 45:00-55:00 3 RFT 18 Toes to...
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Warm-up 0-5:00 Briefing 5:00-20:00 200m Run Forward 200m Run Backward Mountain Climbers Side Plank with Reach Through Bilateral Deadbugs Banded Good Mornings Deadlift Technique 20:00-40:00 Deadlift (5-5-5-5-5) Metcon (No Measure) 40:00-55:00 Workout Demo Alternating Tabata DB/KB Thrusters Situps 55:00-60:00 CoolDown and Cleanup
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Workout of the Day

CrossFit

  • CrossFit WOD 9/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-30:00

    Pick Drill

    then 30:30 Row

    Calf Stretch

    Bottoms Up Press

    Double Under Work
    Metcon (Time)
    500m Row

    100 Double Unders

    400m Farmers Carry

    100 Double Unders

    500m Row

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