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Sit-Up
Warm-up Rowling x5 rounds *Try and stop the meters exactly @ 100m **For every meter over complete one burpee Plank on Hands x45 Sec Plank @ Bottom of Push-up x30 Sec Floor Press x45sec Floor Press w/Flutter Feet x30 Sec Seated Dips/Ring Dips x5 w/Pause @ Top and Bottom (Coaches Pace) Toe Assisted Dips/Ring Dips...
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Clean and Jerk (4×3+1) Every 2 min Warm-up 45:15 Jumping Jacks Push-ups Leg Lifts 2 rounds Clean & Jerk Progression Jump and Land (waist and Chest) High Hang Power Clean + Push Press x5 Hang Clean + Jerk x5 Clean + Jerk x5 Post Strength HSPU Progression Deficit Pike Push-ups Pike Push-ups HSPU Scaled w/Mats...
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Pull-ups (5×8-10) Warm-up Run 800m Plank x30 sec Hollow hold x30 sec Arch hold x30 sec Hollow/arch x30 sec Hanging hollow arch x30 Sec Metcon (Time) Run 1 mile x40 sit-ups x15 pull-ups Run 800m 15 Sit-ups x40 ring dips
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Warm-up Row legs x10/Legs-back x10/full pull x10 Row 20 Cals (Pause on extension) 5 point Squat x3 Sit-ups x5 Box jumps x10 2 rounds Thruster prep: Press x5 Dip /Drive/Press x5 Front Squat/Press x5 Thruster x10 (5 Coaches pace/5 Wod Pace 1 round 5 Thrusters 5 Sit-ups 5 Box jumps 5 Cal Row Metcon (Time)...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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Warm-up (No Measure) 200m Backwards Run Wide Stance Torso Rotations x8 Leg Swings x8 Metcon (Time) Partner Workout Bike 15/12 Cal Sit-ups x20 Push-ups x10 20 RFT Partners Alternate Rounds Example: Partner one complete one full round of Bike,Sit-ups, and Push-ups. Then Rests while Partner Two completes a full round of Bike, Sit-ups, and Push-ups....
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Snatch (5×1 Across) Snatch Grip Deadlift (3×2 Across) use weight that is 10% above weight utilized today Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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Deadlift (5×8 Across) 10# increase from last week Metcon (AMRAP – Rounds and Reps) X15 HSPU X15 Power cleans X15 Sit-ups AMRAP 20
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Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
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Power Snatch (3-3-3-3-3 TnG) Build Metcon (AMRAP – Reps) Tabata Hand Release Push-ups Wallballs sit-ups Lateral Bounds Overhead Lunge 95/65 *Overhead Lunge is Stationary **Perform transitions in circuit fashion
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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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