Push Press
Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) 5 RFT: 10 cal bike 10 push-press 10 box jumps F/M: 65/95, 20/24
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Press (5@45% – 5@55% – 5@65% – 5@75% – 5+@85%) *Utilize your heavy single from last Thursday (3/11/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (AMRAP – Rounds) AMRAP 10 10 cal bike 10 push press 10 back squat F/M: 65lb/95lb
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Ring Rows (5-5-5-5-5) Tempo: 3111 *Try to utilize false grip Metcon (AMRAP – Rounds) Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15 ft. 12 push presses 50 double-unders ♀ 95 lb. ♂ 135 lb. Scaling: Modify the movements and reduce the load so you can keep moving through this...
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Warm-up (No Measure) Complete 3 Rounds: Single Arm Ring Row x 5/each arm Rest 20sec Cal Row x 12 Rest 20sec Half Kneeling Landmine Press x 5/each arm Rest 20sec 10 Wall-Ball Push-Presses (Lighter ball) (AMRAP – Rounds and Reps) AMRAP 3: 5 Strict Pull-ups 5 Shoulder Press Rest 2 Min AMRAP 3: 5 Pull-ups...
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Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Thrusters 10 Push-Press 15 Back Squat 20 Cal Row *Use 1 bar, same weight. **Suggested weight: 75/55 ***The weight you select should allow you the ability complete the first 3 movements without sitting down the bar.
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Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...
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Metcon (AMRAP – Rounds and Reps) 25 AMRAP Buy in 800m Pumpkin Carry Then remainder of AMRAP 10 Pumpkin Push Presses 10 Situps with Pumpkin 10 Burpees over Pumpkin 20 Alternating Lunges holding pumpkin If you did not bring a pumpkin use a med ball Dont forget your costume
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Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 High Pull High Pull to Front Rack High Hang Muscle Clean High Hang Power Clean Above Knee Power Clean Below Knee Power Clean Power Clean 3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Same Weight Focus On Quality of Movement Metcon (Time) 21-15-9 Power Cleans Hand Release Pushups...
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Workout of the Day


  • CrossFit WOD 5/14/21

    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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