Tag

T2B
Metcon (Time) Row 25 Cal 50 sit ups Row 25 Cal 50 KBS Row 25 Cal 50 Toes to Bar Row 25 Cal 50 HSPU Row 50 Cal
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Warm-up Row 1:30/:30 X3 R1 SPM 22-24 R2 SPM X30 R3 SPM x22-24 Straddle stretch L/R/M Straddle Lift x10 Pike lig lift x10 Hanging Shoulder retractions x10 Kip Swings x10 Sumo Squat x10 Narrow Squat x10 Air Squat x10 Front squat Prep: Front Rack lecture: Natural Elbow Angle 1/4 1/2 Full Metcon Prep: Step overs...
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Warm-up Min 0-5 Run 400m Min 5-10 Sot press 3×5 *Build Min 10-15 Pull-under Hang Snatch Snatch Min 30-40 Metcon Prep Kip Swings Knee tucks Leg lifts Toes to Bar 40-48 OHS x5 Toes to bar x5 *2 rounds building to metcon weight 15-30: Snatch (2-2-2-2-2) *Build **One round every 2 min 48-60: Metcon (Time)...
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Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30
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Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...
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Warm-up MIn 0-20 Rowing Conditioning: Row 2 min (Damper 4-5; 20-22spm) 2 min (Damper 7-8; 20-22spm) 2 min (Damper 4-5; 28-30spm) 2 min (damer 7-8; 28-30spm) rest 2 min 2 rounds Min 25-30 Briefing Min 30-40 Hollow Body Hold 30 sec x50 Single under Strict Pull-ups x5 x50 Dubs (10 attempts) Strict TTB x5 5...
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15-30: Bench Press (Build to a 5RM) Warm-up Min 0-10 Knee to elbow rock 30 sec Push-up x5 Leg Lift x5 3 rounds Min 10-15 Bench Press Prep Demo x5 w/ pause x5 normal pace Min 30-40 Metcon Prep: Toes to Hips x5 Pike Push-up x5 KBS (Light) x5 Toes to Bar x3 HSPU x3...
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Warm-up Min 0-5 & 10-15 Carl Paoli’s Squat Test Palm the floor w/feet @ Squat stance Hip Width Feet together Min 5-10 Mobilize Ankel & Hip Ankle: Dorsi Flexion x30 sec each foot Hips: Kneeling Thrust x10 Retest C.P.S.T. Min 15-25 Pistol Scaling: Single Leg Squat Pistol on Box Box Pistol Pistol Min 35-45 Select...
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Warm-up Min 0-10 Run 400m Suitcase Deadlift x10/10 Knee Tucks x10 Hand Release Push-ups x10 Front Squats x10 Min 10-20 Run 100m Barbell Farmers Carry (50r/50l) x10 Toes to Bar x10 Push-ups x10 Hang Power Cleans Min 20-30 Briefing/Metcon Prep 30-55: Tama (Time) For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31...
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Metcon (3 Rounds for reps) Bike 30 Cal Power Clean x20 Toes to bar x10 Amrap 4 Rest 5 min 3 Rounds for Reps Warm-up Min 0-10 Movement Prep PVC Pass throughs x5 Good Morning x5 Sword Drill 20 sec Bar Shoulder Rotations x5 Press x5 Deadlift x5 Min 10-15 Power Clean Prep: Footwork High...
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Workout of the Day

CrossFit

  • CrossFit WOD 12/15/18

    Overhead Squat (5-5-5-5-5+)
    Metcon (Time)
    Dubs x50

    Bike 30 cal

    Dub x50

    Thrusters 30

    Dub x50

CrossFit Teens

  • CrossFit Teens WOD 12/7/18

    Shoulder Press (5-5-5-3-1+)
    Metcon (AMRAP – Reps)
    4 Rounds

    60 seconds bike

    30 seconds power cleans

    3 minute rest

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