Archives for Mar,2018

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3/29/18

CrossFit A297 – CrossFit Warm-up (No Measure) Romwod Metcon (Time) ECT Team of 2 5 Rounds 400m Run 30 x Box Jump 24/20 30 x KB/DB Power Snatches (Alternating) Metcon (Time) 3 Rounds 600m Run 30 x Box Jump 24/20 30 x Power Snatches 115/85 * CONTROL...
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3/28/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 20 MIn Amrap 500 m Row 1 Min rest Metcon (No Measure) Skill Work Kipping / Butterfly Pull Ups Metcon (Time) 4 Rounds 5 x Pull Ups 50 ft Farmers Carry 20 x Air Squats 1 MIn rest...
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3/27/18

CrossFit A297 – CrossFit Warm-up (No Measure) Warm Up 2 x Tabata Air Squats Kettlebell Swings Butt Kicks Ring Row Metcon (Time) ECT 50-40-30-20-10 Mountain Climbers Single Arm Kettlebell Push Press 53/35 Wallballs 20/14 Front Squat (Establish a...
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3/26/18

CrossFit A297 – CrossFit Clean and Jerk (15 MIn to establish a Heavy Single) Metcon (No Measure) 21 Min Emom Min 1 – 2 Clean and Jerk @ 65% reset each Lift) Min 2 – 50 Double Unders Min 3 – 20 Abmat Sit Ups
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3/23/18

CrossFit A297 – CrossFit CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65#...
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3/22/18

CrossFit A297 – CrossFit Metcon (Time) Contribution WOD Sascha & Alexander ECT 26 x KB Deadlift 70/53 29 x Muscle Ups 26 x Box Jump 30/24 29 x KB Power Cleans 135/95 26 x HSPU 29 x Burpees METCON 26 x Deadlift 275/165 29 x Muscle Ups 26 x Box...
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3/21/18

CrossFit A297 – CrossFit Metcon (No Measure) Skill Work: We are going to work on perfecting the following skills. This takes time and guidance. Please be patient and understand it’s to improve your SKILLS. 10 MIn – Double Unders 10 MIn...
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3/20/18

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 (Each Alternating Rounds) 15 x Medball Cleans 20/15 15 x Goblet Squat 200 m Run w/Plate 45/25 METCON Team of 2 5 Rounds (Each Alternating Rounds) 3 x Power Snatch 135/95 5 x Front Squat 7 x Push...
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3/19/18

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 (Alternate Rounds) 10 Rounds (5 rounds each) 200 m Run 20 x Pistols (10 eachside) 16 x Single Arm KB Clean & Jerk (8 eachside) METCON Team of 2 (Alternate Rounds) 10 Rounds (5 rounds each)...
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3/15/18

CrossFit A297 – CrossFit () Metcon (Time) ROMWOD THEN: 100/200/300/200/100 m Run After each run 15 x Kettlebell Swings 70/53 30 x Air Squats Cash out: 600 m Run 30 x KettleBells Swings 60 x Air Squats
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