admin, Author at CrossFit Continuity - Page 2 of 92

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Friday April 14, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 wall balls w/:02 pause in squat + 5-10 strict pull ups] + Every :90 for 4 sets: 1st: 3 touch and go squat cleans 2nd: 1-2 rope climbs or :30 strict pull ups/barbell pull ups + For time (15:00 cap) 21-15-9 Row…
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Thursday April 13, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 banded good mornings + 10m bear crawl forward + 10m crab walk] + A1. Snatch pull clusters, 3x1.1.1 starting @100% 1RM snatch and adding each set, :60 rest A2. 1-arm dumbbell press, 3x5-6/side, :60 rest + 3 rounds for time: (15:00 cap)…
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Tuesday April 11, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 broad jumps + 10 light plate halos] + A. Hang power clean, build to a tough single in 8:00 B. Handstand push ups, handstand negatives, or handstand hold, 3x max in :40, :60 rest + “DT” 5 rounds for time: (15:00 cap)…
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Monday April 10, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm dumbbell thrusters + :20-:30 handstand or tripod hold] + Every 3:00 for 4 sets: 1&¼ front squats, 4-5 reps Complete a 40m tough farmers carry during rest + Festivus Games workout #2 2 sets for reps: :60 burpees :60 goblet squats…
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