admin, Author at CrossFit Continuity

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Tuesday May 2, 2017

15:00 warm up 200m run or row Mobility- coach led 2 rounds of [10 broad jumps + 5/side 1-arm kettlebell swings] + A1. Power clean and split jerk, 1-1-1-1, :60 rest A2. Pull ups or ring rows, 3x max set unbroken, :60 rest + For 6:00 600m row Max handstand push ups or wall walks…
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Friday April 21, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 goblet squats + 5/side 1-arm dumbbell rows] + Every :90 for 4 sets: 1st: 2 hang squat cleans + 1 split jerk 2nd: :30 gymnastics skill work of choice, pick something you need to work on + For time (15:00 cap) 80…
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Tuesday April 18, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of ;[10-15 light plate halos + 10 Russian kettlebell swings] + A. 1 clean pull + 1 clean-grip deadlift + 1 clean pull , 1-1-1-1 @100% 1RM clean, begin a set every 2:00 + For 15:00 1st: 3 power cleans + 3 shoulder to…
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Monday April 17, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 hand-release push ups + 15 air squats] + Every 3:00 for 4 sets: 1&¼ front squats, 3-4 reps Get in some double under and/or rope climb practice during your rest + For time (15:00 cap) 800m run 50 thrusters, 35/45 25 toes…
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