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Farmers Carry
Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Farmers Carry B-5 Toes to Bar 10 Power Cleans Partner B repeats rounds until Partner A returns from farmers carry
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Metcon (3 Rounds for reps) 18 AMRAP Partner 1 min Plank Hold/Pushups 1 min Wall Sit Hold/Wall Balls 1 min KB Farmers Carry Hold/Hollow Rocks Partner A will do Holds while Partner B performs other movements. Then switch every 3 minutes. Score is total reps per round for every 3 minutes
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Warm-up OH Step-ups (Plate) Candle stick carry Wallballs x20 Box jumps x10 Snatch Balance prep: BN Press Dip/Drive Press to Squat Dip/Drive/Squat Snatch Balance Snatch Balance (10-8-6-5-5-5-5) *Learn the movement with the volume of reps. **Balance is the key word. Try and keep the feet flat throughout the whole movement. ***Build in weight if it...
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Warm-up Run 200m Suitcase carry 200ft x20 RKBS *partner up 3.2.1.Go! Metcon (Time) Partner WOD Run 200m Farmers carry 100ft x30 Russian KBS (x2) 20 RFT *Partners Alternate rounds **Target 2-3m rounds ***Utilize a weight that is challenging toward the end but can remain unbroken.
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Warm-up Wrist Warm-up Emom Min 1 – Handstand or Press to Handstand Min 2 – Hanging Hip touches Min 3 – Jump rope 3 rounds Handstand Walk Progression Wall walk Handstand on wall Handstand on wall further away than comfortable. Walk hands into wall. Gradually progress further away from the wall. Metcon (Time) 800m Farmers...
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Warm-up Banded Side Steps + Skips 3×5+10 Banded Squats (knees) x10 Banded Goodmorning x10 3 rounds Supine Push/Pull x30sec x3 Metcon Prep: Walking Lunge 25ft Farmers Carry (Light) 25ft Air Squat x10 Front Rack Lunge (Light) 25ft Farmers Carry (Metcon Weight) 25ft Air Squat x10 Front rack Lunge (Metcon) 25ft Metcon (AMRAP – Rounds and...
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CrossFit Elizabethtown – CrossFit Warm-up Inch Worm x10 Broad Jump x10 Candle Stick Carry 400ft Seat Box Jump every 200ft x5 Power Snatch Prep: Drop Snatch Pull under Hang Snatch Snatch Power Snatch (10×5) *Emom **Build ***TnG ****Use the absurd amount of reps to find a good habits and create a solid foundation. Metcon (AMRAP...
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Warm-up 100ft Skip High knees Backwards skip Burpee broad jump Seated 90/90 (shoulders) Snatch grip high pull BN Press Press to OHS SOT Press Overhead Squat Prep: 1/4 1/2 Full Overhead Squat (1-1-1-1-1+) Metcon (No Measure) Plate farmers carry 100ft Overhead squat x15 Burpees over Bar x10 One round every 4 min for 20 minutes
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Warm-up Min 0-5 Relay Tic-tack-toe Min 5-15 Metcon Prep: Hollow Arch (Hanging) Half Pull-ups Pull-ups 2×5 SDHP: Sumo DL SDHP Push-Press Dip/Drive Push-Press Min 15-20 Brief Min 20-30 Establish Stations 30-60: Metcon (3 Rounds for reps) Intervals 3m-2m-1m Bike SDHP Pull-ups Farmers Carry Push-Press 135/95 Total reps each round
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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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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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