Training Archives - Page 3 of 125 - CrossFit Continuity

Category Archives: Training

Tuesday November 6, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 burpee broad jumps + 10/side hamstring stretches on ring] + A. 1 clean-grip deadlift + 1 clean pull + 1 power clean, 1-1-1-1-1, begin a set every 2:00 B. Handstand/nose to wall/free standing handstand hold, 3x :30, :60 rest + AMRAP in…
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Monday November 6, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [20m alternating reverse lunges + :20-:30 passive hang] + Every :90 for 4 sets: 1st: 10 alternating front rack lunges from the ground 2nd: :15/side plank, hold dumbbell to make it more challenging if necessary + 3 rounds for time (15:00 cap) 20…
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Thursday November 2, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 kettlebell clean and jerks/side + 8 dumbbell renegade rows] + A1. Behind the neck shoulder press, 3x5-6 @21x1, :60 rest A2. 1-arm dumbbell row using bench as support, 3x5-6/side @21x1, :60 rest + For time (15:00 cap) 200m run 21 kettlebell swings…
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Wednesday November 1, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm kettlebell thrusters + 10 dead bugs + 10 bird dogs] + For 12:00, begin a set every :90 1st: 3 overhead squats, 22x1 tempo 2nd: 8-10 dumbbell bench press from floor, 21x1 tempo + 2 sets for total reps: For 4:00…
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