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Farmers Carry
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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Metcon (No Measure) Straddle Splits 2min Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows 10 Back Squats 10 OHS 10 Sot Press 3 Rounds Hang Snatch (Perform one set every 90 Sec.)...
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Metcon (No Measure) 30:30 Row Squat Therapy x20 Back Squat (Perform one set every 2 min) x5 @ 75 x5 @80 3×3 @ 85 Metcon (AMRAP – Rounds and Reps) Farmers Carry 50 FT (HEAVY) x7 Burpees 6 Min Amrap Metcon (4 Rounds for time) Sprints 200m 1min rest x 3 Rest 2 Min Max...
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Metcon (No Measure) Hip Mobility Goblet Squat x15 Squat Therapy x15 Half-Kneeling Press x15 @ 25/15 Overhead Squat (5×3 @ 75%) Metcon (AMRAP – Rounds and Reps) KB Front Lunge x10 Each leg Alternating 100m Farmers Carry Farmers carry is Measured in 10m Intervals. 10m = 1 Rep RX 26/35 RX +35/53
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Sumo Deadlift (4×10) Perform 1 set Every 2 minutes Metcon (Time) 4 RFT 200m Farmers Carry x30 Box Step overs 53/35 Metcon (No Measure) Open Gym **Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need...
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Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

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