Archives for Jul,2017

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7/31/17

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds 25 x Wallballs 20/14 10 x Pull Ups 30 x Single Arm Kettlebell Swings 53/35 Metcon (Time) 3 Rounds 600 m Run 16 x Deadlift 225/155 60 x Double Unders * Ratio 1:2 Jump Rope * Deadlift (1 Rep Max)
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7/28/17

CrossFit A297 – CrossFit Metcon (Time) ECT 10 Rounds 5 x Pull Ups 5 x Push Ups 5 Rounds 15 x Kettlebell Swings 53/35 15 x Abmat Sit-Ups 2 Rounds 25 x Wallballs 20/14 25 x Box Jump 24/20 Metcon (Time) Team of 2 100 x Kettlebell Swings 53/35 50 x...
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2/27/17

CrossFit A297 – CrossFit Metcon (Time) 5 Rounds 3- Postion Power Clean * Pocket, above the knee, floor * Then: 3 Rounds 3 x Power Snatch Grip Deadlift 105/75 5 x Power Snatch 7 x Overhead Squats 400 m Run Metcon (Time) ECT Team of 2 2800 m Row (...
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7/26/17

CrossFit A297 – CrossFit Metcon (Time) Burpee Shuttle Sprint Metcon (Time) ECT 15 MIn EMOM 8 x DB/KB Snatch 8 x DB/KB Step Ups on Box 24/20 * 100/70 lbs for the Step Ups * * 70/53 lbs for the Snatch * Metcon (AMRAP – Reps) 15 MIn EMOM 2 x...
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7/25/17

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) 30 MIn Emom 15 x Wallball 20/14 8 x Box Jump 24/20 10 x Hand Release Push Up Metcon (AMRAP – Reps) 1 Min on, 1 Min off for 30 minutes 5 Rounds 9 x Front Squats 95/65 5 Rounds 20 x Lateral...
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7/24/17

CrossFit A297 – CrossFit Metcon (Time) ECT 50 x KettleBell Swings 70/53 30 x Box Jump 24/20 10 x Burpee * After each skill is finished, Run 400 m * Metcon (AMRAP – Reps) 20 MIn EMOM 20/15 Cal Row Clean & Jerk 135/95 * MIn 5 Clean &...
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7/21/17

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 15 x DB Thrusters 70/53 200 m Run 60 x Double Unders 7 x Wall Climbs * 1:2 Ratio DUBS * Metcon (Time) 7 Rounds 7 x Chest to Bar 7 x Push Press 135/95 7 x Burpee over Bar Rx Plus – 155/105
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7/20/17

CrossFit A297 – CrossFit Metcon (Time) ECT 50 x Cal Row 800 m Run 30 x Kettlebell Swings70/53 20 x Burpee touch target ( 6′ above reach ) Metcon (Time) Team of 4 80 x Alternating Burpee Tire Flip 80 x DB 70/45 Box Step Overs 24/20 80 x Alternating...
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7/19/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 10 x Medball Sit-ups ( facing each other with a box in the middle ) 20 x Alternating Box Jumps 10 x Partner Wallballs 20/14 20 x Alternating Burpees * In pairs, each of you completes the number...
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7/18/17

CrossFit A297 – CrossFit Metcon (Time) ECT 21-15-9 Dumbbell Snatch 70/53 Pull- Ups Directly into: 21-15-9 Box Jump Overs 24/20 Bent Over Row 70/53 Metcon (AMRAP – Reps) 10 Min EMOM Min 1-5: 3 Snatches 135/95 MIn 6-10: 5 x Clean & Jerk...
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