Uncategorized Archives - Page 26 of 39 - CrossFit Continuity

Category Archives: Uncategorized

Monday July 3, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 goblet squats @33x1 tempo + :20-:30 passive hang from bar] + A. Back squat, 4-4-4 @30x1 tempo, 2:00 rest + For 8:00 Evens: :30 tough strict upper pull (muscle ups, CTB pull ups, pull up, etc) Odds: :30 double under practice +…
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Friday June 30, 2017

15:00 warm up row/run/bike @easy pace mobility - coach led 2 rounds of [15 air squats + 10 light dumbbell push press] + A. Squat clean, build to a tough single in 10:00 or use time for light technique work + For 16:00 1st: 6 hang squat cleans, moderate 2nd: :30 handstand push ups or…
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Thursday June 29, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [:20-:30 handstand or tripod hold + 10 bent over dumbbell rows] + A. Power clean clusters w/:02 pause in catch, 3x1.1.1.1, :10 between singles, 2:00 between sets B. 1-arm alternating dumbbell bench press (one arm stays at lockout) 3x8-10, :90 rest + 3…
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Wednesday June 28, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [5 overhead squats, 33x1 tempo + 10m bear crawl forward + 10m crab walk] + Every :90 for 4 sets: 1st: Overhead squat, 4-5 @20x1 (OHS w/practice bar or empty bar) 2nd: :45 double under practice + For time (15:00 cap) 45 row…
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