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Warm-up 0-5:00 Briefing 5:00-20:00 Prone Rotations x10/10 Prone Y x20 Prone T x20 Elbow Rotations x20 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Low Hang Power Clean Power Clean Push Jerk 20:00-30:00 Muscle Clean (3-3-3-3-3) Metcon (3 Rounds for time) 40:00-55:00 0-5:00 30 Clean and Jerks 115/80 5 minute cap 5:00-10:00 30 Clean and Jerks 135/95 5 minute cap 10:00-15:00 ME Clean...
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raise 2×10 Kneeling Kick Out 2×12 Rotating Couch Stretch 2 min Pass Throughs x20 20:00-35:00 Front Squat (5×10) increase weight every round Metcon (AMRAP – Rounds and Reps) 35:00-55:00 Metcon Prep 10 AMRAP 7 KBS 7 Toes to Bar 7 Box Jumps
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner Workout Partner A-400m run Partner B- 5 Pull-ups 10 Kettlebell Swings 15 Squats Switch when partner returns from run. Continue where partner left off on 5-10-15
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Warm-up 30:30 My climbers Superman Dead bugs Jump squats 2 rounds Metcon Prep: Wallballs SDHP X10 PVC & Bar Box Jumps Push-Press Row Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Serratus Press Out 2×20 Scapular 360 Glide 2xME Cuban Press 2×15 Yoga Push-up 20:00-35:00 Floor Press (5-5-3-3-1-1-1) Metcon (Time) 35:00-40:00 Metcon Prep 40:00-52:00 30-20-10 Hand Release Pushups Alternating DB Snatch 50/35
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Workout of the Day

CrossFit

  • CrossFit WOD 8/11/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    20:00-30:00
    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)
    40:00-55:00

    0-5:00

    30 Clean and Jerks 115/80

    5 minute cap

    5:00-10:00

    30 Clean and Jerks 135/95

    5 minute cap

    10:00-15:00

    ME Clean and Jerks 155/105

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