Uncategorized Archives - Page 33 of 43 - CrossFit Continuity

Category Archives: Uncategorized

Monday June 19, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 goblet squats + 2-3 wall walks or :20-:30 handstand hold] + A. Back squat, 6-6-6 @30x1, 2:00 rest B. Strict pull ups w/:05 pause at top, :05 pause w/elbows at 90 degrees, :05 pause in deadhang, 3x3-4 reps or :30 chin over…
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Saturday June 17, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led Dynamic warm up + For time with a partner, one person working at a time (25:00 cap) 120 wall balls, 14 to 9’/20 to 10’ 80 row or assault bike calories 50 toes to bar 40 burpees 20 dumbbell cleans
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Friday June 16, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 alternating lunges or 10 pistol squats + :60 double under practice] + A. Front squat, 3-2-1-1 @22x1 tempo, 2:00 rest B. Ring dips or tempo push ups, 3x6-8 @20x1, :60 rest + For time: 21-15-9 Thrusters, 65/95 Row or assault bike calories…
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Wednesday June 14, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 5:00 handstand practice (HS holds, HS walk, handstand push ups, etc) + Every :90 for 4 sets: 1st: 1 snatch + 2 overhead squats 2nd: :30 tough upper pull (muscle ups, CTB pull ups, pull ups, etc) + For time (15:00 cap) 50 double unders or…
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