Tag

Farmers Carry
Warm-up Banded Side Steps + Skips 3×5+10 Banded Squats (knees) x10 Banded Goodmorning x10 3 rounds Supine Push/Pull x30sec x3 Metcon Prep: Walking Lunge 25ft Farmers Carry (Light) 25ft Air Squat x10 Front Rack Lunge (Light) 25ft Farmers Carry (Metcon Weight) 25ft Air Squat x10 Front rack Lunge (Metcon) 25ft Metcon (AMRAP – Rounds and...
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CrossFit Elizabethtown – CrossFit Warm-up Inch Worm x10 Broad Jump x10 Candle Stick Carry 400ft Seat Box Jump every 200ft x5 Power Snatch Prep: Drop Snatch Pull under Hang Snatch Snatch Power Snatch (10×5) *Emom **Build ***TnG ****Use the absurd amount of reps to find a good habits and create a solid foundation. Metcon (AMRAP...
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Warm-up 100ft Skip High knees Backwards skip Burpee broad jump Seated 90/90 (shoulders) Snatch grip high pull BN Press Press to OHS SOT Press Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (1-1-1-1-1+) Metcon (No Measure) Plate farmers carry 100ft Overhead squat x15 Burpees over Bar x10 One round every 4 min for 20 minutes
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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Warm-up Min 0-10 Run 400m Suitcase Deadlift x10/10 Knee Tucks x10 Hand Release Push-ups x10 Front Squats x10 Min 10-20 Run 100m Barbell Farmers Carry (50r/50l) x10 Toes to Bar x10 Push-ups x10 Hang Power Cleans Min 20-30 Briefing/Metcon Prep 30-55: Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31...
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Warm-up 200m Medball Carry @ Waist x10 Hanging shoulder shrugs x20 Superman pivots Metcon prep: Farmers carry demo/Troubleshoot Hanging Hip touch Demo/Attempts and scaling Scaling Options: Shoulder touches or handlifts; Same rep count Deadlift: PVC x10 x5 coaches pace/x5 Personal pace Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip...
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Front Squat (5×3 @ 70%) EMOM Metcon (AMRAP – Reps) DB/KB Front squat 3-6-9-12-15—— Farmers Carry 50ft AMRAP 9
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Back Squat (1xME @ 80%) 5×4 @ 70% 1xME @ 80% (AMRAP – Reps) 200ft farmers Carry Thrusters x21 AMRAP 10 Score is thrusters completed
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Press (1-1-1-1-1-1-1-1) Metcon (AMRAP – Reps) Partner WOD Partner A – Farmers Carry 200ft Partner B – AMRAP DUB AMRAP 7
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Split Jerk (2-2-2-2-1-1-1-1) Metcon (Time) Partner WOD Buy-in 600m Farmers Carry Then KB Lunge 50ft x15 KB Thrusters 8 Rounds Then Cash-out 600m Farmers Carry
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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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