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Farmers Carry
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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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 – 8/14/18

    Warm-up
    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

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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