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Sled Push
Warm-up run 400m run backwarms 200m bunny hop 100m Single leg jump 50mR/50mL Couch Stretch Waiter Squat x10 Overhead Reverse Lunge (db/kb) x10 HSPU Prep hand Release Push-ups x10 Pike push-ups x5 HSPU x3 Thruster (3-3-3-3-3) Metcon (Time) cash-in -100m Sled push 45/15 x50 Thrusters 95/65 x30 HSPU Row 1k
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Warm-up Min 0-5 Foam roller Relay MIN 5-8 Brief MIn 8-12 Banded Hip Mobility: Couch Stretch Runner Stretch Min 12-20 KB Front Squat Front Squat Prep: 1/4 Squat 1/2 Squat Full Squat 35-60 Metcon Prep: 200m run 100m Sled push (distance split between team) 20-35: Front Squat (Build to a 1RM) Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Wall Run Shoulder 30 Sec 30 sec rest Waist 30 Sec 30 sec rest Thigh 30 Sec Min 5-15 Snatch Prep: Footwork H/M/L x10 High Hang Snatch x10 Hang Snatch x10 Snatch x10 MIn 15-25 Warm-up Snatch 25-30 Set up sleds and potty 30-60: Metcon (Time) Team Workout Aquire 800m sled Push...
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Warm-up Min 0-5 Forward/Bakward sprints 50ft x10 Overhead Lunge (KB;single Arm) x10/x10 Single Leg DL x10/10 (Single Arm;Crossbody) Min 5-10 Workout Brief: Sled: *Pair up into even groups. **Make sure you can Sprint the 50m ***Rest period is however long it takes your group to cycle back to you. KB Complex: *Utilize a weight that...
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Warm-up (No Measure) 100m Heel Walk 100m Toe Walk 200m Run 200m Backward Run 100m Bunny Hop 100m Skip 100m Side Shuffle (R/L) Metcon (AMRAP – Rounds) Team Relay 25m Sled Push 200m Run Amrap 30
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Warm-up Run 400m Row 500m Sling stretch x15 sec 5 point squat x5 Thruster Demo Press x5 Push press x5 Front squat x5 Thruster x5 coaches pace x10 personal pace Metcon (AMRAP – Rounds and Reps) Team WOD AMRAP 25 Buy in sled push 300m 70/115 Then 10 cal row 5 Thrusters 155/105 10 push-ups...
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Metcon (Time) Partner WOD Sled Drag Backwards 100m SDHP x30 75#/55# Rest 1 min 10 RFT Partners Alternate Exercises after every round Example: Round 1 Partner 1 does 100m Sled Drag Partner 2 does x30 SDHP round 2 Partner 2 does 100m Sled Drag Patner 1 does x30 SDHP repeat for 10 rounds
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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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Metcon (Time) Team WOD Team Sled Push (really, really heavy) 100m 30-60-90 front squats 30-60-90 push press Sled push begins each round
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Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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