Training Archives - Page 2 of 129 - CrossFit Continuity

Category Archives: Training

Monday December 11, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 dumbbell squats + 2-3 wall walks w/:01 pause at top] + Every :90 for 4 sets: 1st: 4-5 front squats, 30x1 tempo 2nd: :30 dumbbell renegade rows w/push up, moderate + For time (15:00 cap) 40 row/bike calories 21 dumbbell squats 21…
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Friday December 8, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 wall balls + 10 toes to bar or knees to elbows] + Every :90 for 5 sets: 1st: Hang squat clean, 5-4-3-2-1 2nd: :40 gymnastics/skill work of choice (rope climbs, double unders, muscle ups, etc) + AMRAP in 9:00 21 wall balls,…
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Wednesday December 6, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 snatch balances w/PVC pipe or empty bar + 10m duck walk + 10m crab walk] + A. 1 squat snatch + 2 overhead squats, 1-1-1-1-1, begin a set every 2:00 B. Incline dumbbell bench press, 3x8-10@21x1, :60 rest + AMRAP in 8:00…
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Tuesday December 5, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10/side hamstring stretch on rig + 5 burpee broad jumps] + A. 1 clean lift off w/:03 pause at knee + 1 clean pull w/:03 pull to knee + 1 power clean, 1-1-1-1-1, 2:00 rest B. Alternating dumbbell curl and press, 3x10, :60…
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