Training Archives - Page 113 of 115 - CrossFit Continuity

Category Archives: Training

Monday Feb 15, 2016

15:00 warm up row/bike/jump rope @easy pace mobility-coach led 2 rounds easy of: 10 light KB goblet squats + :15 handstand or wall walk hold] A1. Front squat, 2-2-2-2, :60 rest A2. Strict pull ups, ring rows, or negatives, 4x max in :30, :60 rest + 3 sets for reps: :60 dumbbell manmakers :60 row…
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Friday Feb 12, 2015

15:00 Warm up 150m row 10 PVC good mornings 150m row 10 light KBS 150m row Mob: Coach-lead A. Power Clean 12:00 technique work/build to a moderate single B. Pendlay Row, 3 x 6-8 rest 2:00 + For time: Buy in: 40 double unders or 80 singles then: 21-15-9 Row Cals KBS (kettlebell swings)
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Thursday Feb 11, 2016

15:00 warm up run/bike/row @easy pace mobility coach - led 2 rounds [10 alternating lunges + 10 hand-release push ups] + A. Bench press, 3x6-8, 2:00 rest B. Front rack alternating lunges, 3x10, 2:00 rest [OR alternating DB lunges w/DB on shoulders] + AMRAP in 8:00 5 pull ups/ring rows 10 DB thrusters, light/moderate 15…
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Wednesday Feb 10, 2016

15:00 warm up row/run/bike @easy pace mobility - coach led 5:00 power snatch review - coach led A. Overhead squat - 12:00 technique work - coach led [OR: PVC pipe or very light bar] + 4 sets: AMRAP in 3:00 5 hang power snatches, light 7 toes to bar [OR: sit ups] 9 burpees over…
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