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S2OH
Warm-up Metcon (No Measure) Row 15/12 Cals then Unbroken Set of: 5 Power Cleans 4 Shoulder to Overhead 3 Thruster Every 4 Min for 28 Min *Perform all 12 reps without releasing the hands from your barbell **Main goal of the workout is to maintain consistent work times. ***Utilize a confident weight on the barbell...
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Warm-up Banded Walk x30 Forward/Backward 5 Point Squat x4 Supernated PVC Press x10 Front Squat x5 Coaches Pace x10 Personal Pace Metcon Prep Jump & Land Front Knee x5 Hang Power Clean x5 Push press x5 Push-Jerk x5 x1 rep of Complex 1 Clean 2 Front Squat 3 S2OH Front Squat (3×2) Across/pause EMOM Front...
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Split Jerk (5×3 (Across)) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″
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Push Jerk (2-2-2-2-2 Build) Metcon (Time) Deadlift S2OH Hang Clean 2-4-6-8-10 Rest 1min after each round
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Metcon (No Measure) Hollow Body 2×20 Sec 2×10 Sec (weight on toes) Partner Swing Resistance 2×20 Sec Lat Press 3×5 Toes to Hips 3×5 Toes to Head 3×3 Toes to Bar 3×3 Metcon (AMRAP – Reps) Amrap 7 Toes to bar x5 S2OH x9
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Overhead Squat Push Jerk (3-3-3-3-3) Dead stop on the chest for each rep. Metcon (Time) Power Snatch x30 Cal row x30 Shoulder to Overhead x30
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12 Days of Christmas (Time) x1 Clean & Jerk x2 Burpee Box Jump Overs x3 Wall Walks x4 Thrusters x5 Toes 2 Bar x6 Wall Balls x7 KBS 70/53 x8 S2OH x9 Push-ups x10 Pull-ups x11 Box Jumps 1200m Row Weights for barbells should be as follows: Clean & Jerk: Heaviest (185/115 weight cap) Thruster:...
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Push Jerk (3-3-3-3-3) No “rebounding”. Dead stop on chest every rep. Metcon (Time) S2OH Deadlift 21-15-9 x75 Dub Buy-in EVERY ROUND
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Metcon (Time) 50m cash in (heavy) Then 4rft 6 chest to bar pull-ups 8 front squats 10 deadlift 12 s2oh Then 50m cash out.
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Build-A-Bar Metcon (Time) Grab a set of collars- run 200m and place them on your platform Grab a set of 5/2.5# plates- run 200m and place them on your platform Grab a set of 10/15/25/35/45# plates- run 200m and place them on your platform Grab a barbell and run 200m Assemble your barbell and perform...
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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