Uncategorized Archives - CrossFit Continuity

Category Archives: Uncategorized

Friday October 20, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 double under or rope climb practice + A. 1&¼ front squats, 2-2-2-2, 2:00 rest B. 5 dumbbell push press + 5 dumbbell push jerks/side, 3x1, :60 rest + For time (17:00 cap) 400m run 20 dumbbell cleans 30 sit ups 40 wall balls, 14 to…
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Thursday October 19, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm kettlebell clean and jerk + :20-:30 handstand hold] + A1. Behind the neck shoulder press, 3x8-10 @21x1, :60 A2. 1-arm dumbbell row using bench as support, 3x8-10/side @21x1, :60 rest + For 12:00, begin a set every 3:00 100m run 12…
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Wednesday October 18, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 weighted alternating side lunges + 10 scap pull ups] + For 12:00, begin a set every :90 1st: 2 squat snatches, do not have to be touch and go 2nd: :30 muscle ups or tempo push ups, 21x1 + 3 rounds for…
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Monday October 16, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 wall balls w/:02 pause in squat + :20 passive hang] + Every :90 for 4 sets: 1st: 3 back squats @22x1 tempo 2nd: :15/side plank, hold weight in hand if you want to make it more challenging + AMRAP in 10:00 10…
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