Uncategorized Archives - CrossFit Continuity

Category Archives: Uncategorized

Friday December 15, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [15 air squats + :30 front leaning rest + 5 strict pull ups or ring rows] + Every :90 for 4 sets: 1st: 6 back squats, light, focus on speed coming out of the squat 2nd: :30 handstand practice of choice + For…
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Thursday December 14, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5/side 1-arm dumbbell shoulder press + 10m bear crawl + 10 shoulder taps] + A1. Shoulder press, 4-4-3-3 w/:01 pause at top, :60 rest A2. Bent over dumbbell row w/both hands, 3x6-8@20x2, :60 rest + 15:00 @80% aerobic effort: 400m row 5 wall…
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Wednesday December 13, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 snatch balances w/empty bar or PVC pipe + 10 bird dogs + 10 dead bugs] + A. 1 squat snatch + 1 overhead squat, 1-1-1-1-1, begin a set every 2:00 B. Incline dumbbell bench, 3x6-8@21x1, :60 rest + For 7:00 3 handstand…
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Tuesday December 12, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [6 good mornings w/empty bar + 8 burpees] + A. Power clean clusters, 4x1.1, :10 between singles, 2:00 between sets B. Alternating dumbbell curl and press, 3x12, :60 rest + 3 rounds for time: 15 deadlifts, 135/185 60 double unders (sc-30) or 120…
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