Author page: KMC

CrossFit WOD, December 5, 2018

Wednesday, December 5th Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @...

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CrossFit WOD, November 28, 2018

Wednesday, November 28th Weightlifting Dumbbell “DT” (Weight) 5 sets of: 12 Deadlifts  9 Hang Power Cleans  6 Push Jerks  rest 2 minutes  .  Build over the sets to a heavy complex Metcon (Time) In teams of 2...

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CrossFit WOD, November 27, 2018

Tuesday, November 27th Weightlifting On the minute, for 15 minutes (Weight) Station 1 – Behind The Neck Snatch Grip Push Press + 3 Overhead Squats Station 2 – Single Arm Row x 8 reps each arm Station 3 – Farmer’s Carry x...

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CrossFit WOD, November 24, 2018

Saturday, November 24th Weightlifting 3 Power Clean + 3 Wall Walks (Weight) A) Every 2 Minutes, for 30 Minutes (15 sets): Metcon (Time) 30 Russian Kettlebell Swings  15 Ring Dips or Push-Ups 20 Russian Kettlebell Swings  10 Ring Dips or...

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CrossFit WOD, November 23, 2018

Friday, November 23rd Weightlifting Back Squat (3×5) Front Squat (5) Heavier than week 2 Metcon (Time) C) In teams of 2: 3 rounds 6 Pull-ups  6 Push jerks, 115/75 Then,  3 rounds  7 Pull-ups  5 Push jerks, 135/85...

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CrossFit WOD, November 22, 2018

Thursday, November 22nd Metcon Metcon (Time) In teams of two Row 2000 meters (non working partner holds a plank) then… 6 rounds of: 400 meter run 25 burpees to target Partners run together. Break up the burpees anyhow. Non working partners...

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CrossFit WOD, November 21, 2018

Wednesday, November 21 Weightlifting Metcon (5 Rounds for reps) 5 Rounds or 20 Minutes: 10 Incline Dumbbell Bench Presses 10 Suitcase Deadlifts 10 Pike Press Ups (from erg) Build to a few challenging sets on each movements using a controlled...

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