Training Archives - CrossFit Continuity

Category Archives: Training

Thursday January 18, 2018

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10m 1-arm dumbbell overhead walking lunges + 2-3 wall walks w/:03 pause at top] + A. Overhead squat, 4-4-3-3@20x1, 2:00 rest + For 16:00 1st: 10m 1-arm dumbbell overhead walking lunges, switch arms as needed 2nd: 8-10 toes to bar 3rd: 2-3 wall…
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Wednesday January 17, 2018

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10m bear crawl + 10-15 light banded good mornings] + A. 1 snatch lift off + 1 snatch pull + 1 power snatch, 1-1-1-1-1, begin a set every 2:00 B. Alternating dumbbell or kettlebell row, 3x8 heavy, :60 rest + AMRAP in 8:00…
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Tuesday January 16, 2018

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 goblet squats w/:01 pause in bottom + :15/side plank] + A1. Back squat, 4-4-4-4@20x1 tempo, :60 rest A2. 4x4 dumbbell push press/side, :60 rest + 2 rounds for time (15:00 cap) 500m row 25 thrusters, 35-55/45-75 15 pull ups + 2 rounds…
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Monday January 15, 2018

15:00 warm up row/run/bike @easy pace Mobility-coach led 2 rounds of [10-15 light kettlebell swings + :05 chin over bar + 2x :05 hang with elbows at 90 degrees + :05 dead hang] + Every :90 for 4 sets: 1st: 3 power cleans with :05-:10 rest between reps 2nd: :30 dumbbell renegade rows (no push…
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