Archives for Jun,2017

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6/30/17

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 60 x Double Unders 30 x Alternating Pistols 30 Cal Row Metcon (Time) Buy In 30 x Clean & Jerk 135/95 Then: 25 x Back Squat 135/95 15 x Pull Ups 25 x Step Ups on Box w/ one DB 100/70
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6/29/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 5 Rounds 1 Min Cal Row 1 Min DB/KB Snatch 53/35 1 Min Double Unders 1 Min Rest Metcon (Time) 30 x Thrusters 95/65 15 x Bar facing Burpees 75 x Hand Release Push Ups
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6/28/17

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds ( Team of 2 ) 50 x Double Unders 15 x Handstand Push Ups 30 x Squat Broad Jumps Metcon (Time) Team of 2 100 x Burpee Box Jump 24/20 100 x Front Squat 135/95 100 x Abmat Sit Up tossing the Medball...
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6/27/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 5 Rounds – 2 Min Rounds 20 x Russian Kettebell Swings 70/53 10 x Overhead walking lunges 45/25 Max Pull Ups 1 Min rest b/t Rounds Metcon (Time) 600 m Run 21 x Unbroken Strict Press 95/65...
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6/23/17

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 20 Min Amrap 14 x Min Single Arm DB/KB Push Jerk 70/45 14 x Toes to Bar * 7 Right arm / 7 Left arm * Metcon (Time) 7 Rounds 15 x Kettle bell Swings 70/53 15 x Power Snatch 95/65...
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6/22/17

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 40 x Squats 30 x Handrelease Push Ups 20 x Pull Ups Metcon (Time) 5 Rounds 9 x Power Cleans 135/95 15 x Push Ups 21 x Squats 200 m Run
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6/20/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 Partner 1 – 400 m Run Parnter 2 – 12-9-6 KB/DB Hang Snatch 70/53 Abmat Sit Up Metcon (Time) Team of 2 800 m Run 25 x Dumbbel Thruster 35/25 1 Rope Climb 600 m Run 30 x Dumbbell Thruster...
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6/19/17

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 8 x Toes to Bar 12 x Medball Cleans 20/14 16 x Overhead walking Lunges w/ Medball 20/14 Metcon (7 Rounds for reps) 26 Min EMOM Min 1 – 7 x Back Squat 165/115 Min 2 – 7 x Box Jump 24/20
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6/16/17

CrossFit A297 – CrossFit Metcon (Time) ECT 100 Double Unders 4 Rounds 24 x One Arm KB/DB Clean & Jerk 70/53 35 x One Arm Overhead Lunges 70/53 100 Double Unders *1:2 Ratio for Dubs* Metcon (Time) 400 m Run 15 Toes to bar 20 x Thrusters 95/65...
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