Archives for Sep,2017

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9/29/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 2 Rounds 100 x Double Unders ( Sub 1:2 ratio ) 1000 x Row ( Alt. Every 250 m) 60 x Burpee Over Rower 800 m Run 120 x Air Squats Metcon (AMRAP – Rounds and Reps) 12 Min Emom 3 x Box Jump...
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9/28/17

CrossFit A297 – CrossFit Metcon (Time) ECT 21-15-9 Kettle bell Swings 53/35 MedBall Cleans 20/14 Push Ups *After each set 30 Double Unders, 1:2 Ratio* Metcon (AMRAP – Rounds and Reps) 3 Rounds in 4 Min. 9 x Deadlift 95/65 7 x Hang Power Snatch...
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9/27/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 3 Rounds 200 m Farmers Carry your partner 40 x WallBall Tosses 20/14 70 x Jumping Lunges 10 x Man Makers DB 45/25 Metcon (Time) 30-20-10 (16 MIn CAP) Thrusters 95/65 15 x Burpee over Bar 5 MIn...
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9/26/17

CrossFit A297 – CrossFit Metcon (Time) ECT 10 Rounds (TEAM OF 2) 10 x DB Snatch 200 m Row SPRINT * Try to stay under one minute per round * Metcon (Time) 3 Rounds ( 30 Min CAP ) 31 x Toes to Bar 31 x Wallballs 20/14 1 Round 31 x Clean Jerk 135/95...
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9/25/17

CrossFit A297 – CrossFit Metcon (Time) ECT 1-2-3-4-5-6-7-8-9-10 100 m Run Box Jump 24/20 Wall Ball 20/14 Metcon (Time) Team of 2 100 Power Clean 225/135 Emom – 5 Burpee ( Each )
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9/22/17

CrossFit A297 – CrossFit Metcon (Time) ECT 15-12-9-6-3 Dbl DB Power Clean and Jerk 45/35 Box Jump 24/20 Metcon (Time) 7 Rounds 3 x Power Snatch 185/125 15 x WallBalls 20/14 Metcon (Time) 200 m Run 45 sec Rest 400 m Run 1:15 sec Rest 200 m Run *...
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9/21/17

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 500 M Row 12 x Burpees Over Rower 21 x Box Jump 24/20 Metcon (Time) 2 Rounds 25 x Deadlift 185/135 50 x WallBalls 20/14 25 x Banded Push Ups
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9/20/17

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 6 Rounds ( EACH ) 200 m Run 20 x KB Jefferson Squats 70/53 20 x Jumping Lunges Cash Out: 1 Mile Run (Together) Metcon (AMRAP – Reps) 0:00 – 10:00 1 Mile Run Max Clean & Jerk 135/95...
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9/19/17

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds 25/20 Cal Row 25 x KB Snatches 53/35 25 x Goblet Squats 53/35 Metcon (Time) 5 Rounds 5 x Squat Clean 185/135 20 x Hand Release Push Ups 20 x Ghd or Abmat Sit Ups ( 60 ) 30 x Double Unders * 1:3...
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9/18/17

CrossFit A297 – CrossFit Metcon (Time) ECT 15-10-5 Kettle bell Swings 70/53 Toes to Bar 800 m Run w/ Medball 20/14 5-10-15 Kettle bell Swings 70/53 Toes to Bar Back Squat (4 sets of for 4 reps @ 70% + 20lbs) Metcon (Weight) Build to heavy Single...
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