Uncategorized Archives - Page 3 of 29 - CrossFit Continuity

Category Archives: Uncategorized

Tuesday September 12, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10-15 light kettlebell swings + 10m bear crawl + 10m inchworm] + Every :90 for 4 sets: 1st: Power clean cluster w/:02 pause in catch, 1.1.1, :10 between singles 2nd: :45 double under/rope climb practice + For time (15:00 cap) “Diane” 21-15-9 Deadlifts,…
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Monday September 11, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 goblet squats + 10 push ups, 10x1 tempo] + A. Back squat, 4-4-3-3 @20x1 tempo, 2:00 rest B. Chin over the bar hold, 3x :30, :60 rest + For time: 6-12-18-12-6 Thrusters, 65/95 Toes to bar + 2 rounds not for time:…
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Friday September 8, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 skill work of choice + A. Front squat, 4-4-4 @30x1 tempo, 2:00 rest B. Seated dumbbell Arnold press, 3x6-8 @21x1 tempo, :60 rest + AMRAP in 10:00 50 double unders (sc-25) or 125 single unders 100m run 14 alternating reverse goblet lunges, moderate/tough 100m run…
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Thursday September 6, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10/side 1-arm kettlebell swings + 10 broad jumps] + A. Split jerk, 2-2-2-2, 2:00 rest B. Pendlay row, 3x8-10 @21x1, :60 rest + For time (15:00 cap) 400m run Then: 21-15-9 Dumbbell deadlifts Box jump overs Then: 400m run + 2 rounds not…
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