Author page: KMC

CrossFit WOD, July 20, 2019

Saturday, July 20th Metcon Metcon (Time) A) "Beach Muscles" In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) Then… 20 rounds (partners...

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CrossFit WOD, July 19, 2019

Friday, July 19th Weightlifting Front Squat (3-3-3-3-3) Every 2 minutes, for 10 minutes (5 sets): 3 reps Perform a few warmup sets then perform 5 tough sets building to a heavy set of 3 at 85-90%. Metcon (Time) For time: 50 wall balls 20/14...

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CrossFit WOD, July 18, 2019

Thursday, July 18th Metcon Metcon (3 Rounds for reps) 3 Rounds: In 10:00… 800m Row Then rounds in remaining time of: 10 No Push-Up Burpees 10 Box Jumps 24/30 :30 Hollow Hold Rest 5:00 between rounds. Score is reps completed each round...

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CrossFit WOD, July 16, 2019

Tuesday, July 16th Brief Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example: 70% = standing tall and un-phased; able to hold pace for 20+ minutes with...

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CrossFit WOD, July 15, 2019

Monday, July 15th Weightlifting Deadlfit + Squat Clean + Thruster (Weight) Every 3 minutes, for 15 minutes (5 sets):  9 Deadlifts 5 Squat Cleans 3 Thrusters You MUST stand up the 5th squat clean before you begin the thrusters. If you drop...

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CrossFit WOD, July 13, 2019

Saturday, July 13th Brief Happy Birthday Briana! Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds as possible in 30 minutes of: "Dissecting Kelly" 400 Meter Run 30 Box Jumps (24″/20″) 30...

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CrossFit WOD, July 12, 2019

Friday, July 12th Weightlifting Hang Squat Snatch (Weight) Take a full recovery between sets )Every 90 seconds, for 15 minutes (10 sets): 1 rep Build to at least 1-rep at 85% of max, pause all the catches at least 2 seconds in the hole. ...

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CrossFit WOD, July 11, 2019

Thursday, July 11th Weightlifting Hang Power Clean (1) Take 15 minutes to build to a heavy-ish… Hang power Clean x 1 rep Metcon Metcon (Calories) 5 Rounds 1 min on/ 1 min off 50m farmer carry (light pole) Max cal AB in remaining time...

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