Tag

Push Press
Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Thrusters 10 Push-Press 15 Back Squat 20 Cal Row *Use 1 bar, same weight. **Suggested weight: 75/55 ***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Metcon (AMRAP – Rounds and Reps) 25 AMRAP Buy in 800m Pumpkin Carry Then remainder of AMRAP 10 Pumpkin Push Presses 10 Situps with Pumpkin 10 Burpees over Pumpkin 20 Alternating Lunges holding pumpkin If you did not bring a pumpkin use a med ball Dont forget your costume
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Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Above Knee Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Focus On Quality of Movement Metcon (Time) 21-15-9 Power Cleans Hand Release Pushups...
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up 0-5:00 Briefing 5:00-30:00 Prone Split Rotation 3×10 Prone Y’s x20 Prone T’s x20 Prone A’s x20 Seesaw Squat Air Squats Clean work Push Press Push Jerk Split Jerk 30:00-55:00 Big Clean Complex (1-1-1-1-1-1) 6 Sets for Max Load High Hang Clean+Low Hang Clean+Clean+Push Press High Hang Clean+ Low Hang Clean+Clean+Push Jerk High Hang Clean+Low...
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Workout of the Day

CrossFit

  • CrossFit WOD 1/20/2021

    Back Squat (3@70%- 3@80% – 3+@90%)
    Metcon (5 Rounds for time)
    Every 5:00 x 5 sets:

    30s Max Effort Air Bike

    15 American Kettlebell Swings

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