Uncategorized Archives - CrossFit Continuity

Category Archives: Uncategorized

Friday August 18, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 kipping practice- coach led + A. Front squat, build to a tough double in 10:00 B. Half-kneeling dumbbell press, 3x6-8/side @21x1 tempo, :60 rest + For 12:00 Minutes 0-3: 5 wall balls (14 to 9’/20 to 10’) + 5 burpees Minutes 4-7: 8 box jump…
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Thursday August 17, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 bird dogs + 10-15 light kettlebell swings] + A. Power clean, 3-3-3-3-3 touch and go, begin a set every 2:00, build a little each set if form is good B. Bent over dumbbell row w/both hands, 3x8-10 @20x2 tempo, :60 rest +…
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Wednesday August 16, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [:20-:30 passive hang + 5 overhead squats, 33x1 tempo] + Every :90 for 4 sets: 1st: 1 squat snatch + 2 overhead squats 2nd: :30 strict pull ups OR rope climbs OR peg board + AMRAP in 10:00 10 hand-release push ups OR…
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August 15, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10m inchworm + 10-15 hand-release push ups] + A. Snatch-grip romanian deadlift, 3-3-3-3 @31x1, 2:00 rest B. L-sit dumbbell press, 3x5-6 @21x1, :60 rest + For time (15:00 cap) 300m run 15 power cleans, 75/115 15 burpees over the bar 300m run 12…
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