Push Press
Push Press (2-2-2-1-1-1)   Warm-up Singles x20 Single-double-single x10 Double x5 x10Jump Rope (dubs or Singles x5 PVC Thruster Amrap 3 PVC Work Press x10 Dips/Drive x5 Push Press x5 Jump Land x5 (bar @ Chest) Push-Jerk x5 Push Jerk (5-5-5 Across) Metcon (AMRAP – Reps) Amrap 8 21 thrusters 75/50 15 Dubs 9 Pull-ups
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Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Warm-up Single Unders x100 Single/double/Single x20 Double Unders x10 Elbow Slides x8 Supine Bottoms up Rotation (KB) x10 Push Press (5×5 Across) -Emom -Up 10-20# from last week. Metcon (AMRAP – Rounds and Reps) Double Unders x20 Push Press x10 95/65 Amrap 10 Metcon (Weight) Extra Work Seated DB Press 4×10 Strict TTB x30 Record...
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Push Press (5×5 Across) Shoulder Press (3×8 Across) 5# up from last week Metcon (Time) Row 500m x50 Wallballs x30 Burpees Time:
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Metcon (2 Rounds for time) Row Toes to bar 21-15-9 rest 5 min Row Push-Press 21-15-9
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Metcon (Time) Partner WOD Box Sled Push 20ft 25/45 DB Push-press x10 Box Jumps x20 10 RFT
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Announcements Come hang out from 7:45-8:30pm on Thursday To watch the announcement of the first WOD in the 2018 CrossFit Games Open! It’s a wonderful time of year to be a CrossFitter! Community spirit is in an all time high. Let’s get signed up and knock out these 5 weeks together. Grab a coach with...
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Push Press (5-5-5-5-5 (across)) Metcon (Time) Push press KBS Lateral burpees 21-15-9
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Metcon (Time) Teams of 3 300 cal bike 150x Push press 150x KB swings 150x HSPU 300 cal bike
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Metcon (No Measure) Emom 30 Min1 – KB/DB Walking Lunges 20 steps Min 2- 20 Dubs + 5 Push-Press Min 3 – Row Cal 15/12
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Workout of the Day


  • 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#
    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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