Uncategorized Archives - Page 27 of 29 - CrossFit Continuity

Category Archives: Uncategorized

Tuesday May 9, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 hand-release push ups + 10-15 light kettlebell swings] + A. Power clean and split jerk, build to a tough single in 10:00 B. Ring dips (use assistance if needed), 3x max in :30, :60 rest + AMRAP in 10:00 15 kettlebell swings…
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Monday May 8, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 dumbbell squats + :20-:30 handstand or nose to wall hold] + Every 3:00 for 4 sets: Back squats, 3-4 reps @22x1 tempo Get in some handstand practice during your rest (handstand holds, negatives, HSPU, etc) + For time (15:00 cap) 600m run…
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Saturday May 6, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led Dynamic warm up + For 20:00 in teams of 3: Partner 1 rows 400 meters Partners 2 & 3 complete an AMRAP of: (one person working at a time) 30 wall balls, 14 to 9’/20 to 10’   30 kettlebell swings 30 box jump overs When…
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Friday May 5, 2017

15:00 warm up 200m run or row Mobility- coach led 5:00 skillwork of choice + Every :90 for 4 sets: 1st: 2 squat cleans @65-75% 1RM 2nd: :30 handstand/tripod/nose to wall hold + AMRAP in 9:00 6 hang squat cleans, do not exceed 85/125 10 handstand push ups or 3 wall walks 300m run +…
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