CrossFit WOD, July 7, 2020

Tuesday, July 7th Weightlifting Squat Clean (Weight) Every 30 sec, for 3 min: 1 clean at 60% rest 1:00 Every 30 sec, for 2 min: 1 clean at 70% rest 1 min Every 30 sec, for 2 min: 1 clean at 80% rest 1 min Every minute, for 2 min 1 clean at 90%...

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CrossFit WOD, July 6, 2020

Monday, July 6th Metcon Metcon (Weight) On the minute, for 24 minutes: Min 1: 15/12 cal row Min 2: 15-20 situps Min 3: 50 Double Unders Min 4: 1.1.1 Snatch @65-75% Record Snatch weight. You should be feeling more confident now into week 5 of...

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CrossFit WOD, July 4, 2020

Saturday, July 4th Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010...

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CrossFit WOD, July 2, 2020

Thursday, July 2nd Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 200m run 5 strict chin ups 200m run 10 bent over barbell rows *add weight to the chin-up if able. Rest 3 min before B Metcon (AMRAP – Rounds and Reps) 10...

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CrossFit WOD, July 1, 2020

Wednesday, July 1st Weightlifting Metcon (Weight) Every 2 minutes, for 12 minutes alternating (3 sets each) Station 1: 12 Rear foot elevated split squats each leg. Station 2: 30-45 second plank The split squat can be loaded with DBs and the plank...

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CrossFit WOD, June 30, 2020

Tuesday, June 30th Weightlifting Metcon Metcon (AMRAP – Reps) 4 rounds 3 minute on, 90 seconds off 400m run 5 Handstand pushups Max rep power cleans at 135/95 (or 60%) Rx+: 10 handstand pushups 185/125 If the run takes more than 2:10...

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CrossFit WOD, June 29, 2020

Monday, June 29th Weightlifting 3 position snatch (Weight) Every 90 seconds, for 8 sets: (High hang, hang, floor) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP 30 Double Unders 10 Overhead squats 95/65 3 Bar muscle ups 3 high skill movements...

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CrossFit WOD, June 27, 2020

Saturday, June 27th Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP 2000m run (in 200m partner intervals 30 synchro burpees (on the ground together) 30 synchro suitcase hold with KB/DB lunges 50/35 (switch hand at 15 reps) 1000m run...

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CrossFit WOD, June 26, 2020

Friday, June 26th Metcon Metcon (Time) Buy In: 2000 meter Row Then… 6 rounds of: 7 toes to bar 7 air squats 14 shoulder to overhead 95/65 Rx+: 6 rounds of: 20 toes to bar/air squat (alternate rnds) 14 shouter to overhead 95/65 25 Minute...

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CrossFit WOD, June 25, 2020

Thursday, June 25th Metcon Metcon (Time) For Time 1 mile run 48 pushups 24 (12/arm) single arm KB/DB front rack squats 53/35 800m run 24 pushups 12 (6/arm) single arm KB/DB front rack squats 400m run 12 pushups 6 (3/arm) single arm KB/DB front...

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