Archives for Jun,2018

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2/29/18

CrossFit A297 – CrossFit Metcon (Time) ECT 8 Rounds 8 x Double KB Deadlift 8 x Push Up 400 m Run Metcon (Time) Buy In: 100 Double Unders (200 Singles) right into: 10 Rounds 6 x Power Snatch 95/65 6 x Box Jump 24/20 6 x Toes to bar
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6/28/18

CrossFit A297 – CrossFit Metcon (Time) ECT 25 MIn Amrap 200 m Row 15 x Wallballs 20/14 20 x KB Clean & Jerk 53/35 Clean and Jerk (2 Clean & Jerk + 1 Jerk) Every 75 seconds starts a new set Metcon (AMRAP – Rounds and Reps) 20 MIn...
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6/27/18

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 21 MIn Emom MIn 1- Farmers Carry Min 2- Air Squats MIn 3- Single/ Double Unders Good Mornings (4 sets of 6 reps) Metcon (Time) 4 Rounds 400 m Run 24 x Wallballs 24/20 12 Push Press 95/65
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6/26/18

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 20 x Box Jump 24/20 15 x Sit Ups 10 x Burpees 5 x Push Ups 30 Sec. Plank Back Squat (3 sets of 10 reps) Wide grip Pull Up 3 x 6 Metcon (AMRAP – Rounds and Reps) 3 x 3 Min Amrap 5 x […]
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6/22/18

CrossFit A297 – CrossFit Metcon (Time) ECT Team of 2 800 m Run together 3 Rounds (Each) 40 x MedBall Cleans 20/14 200 m Run together 100 x Jump Rope 100 m Farmers Carry Double (KB/DB) 70/53 Metcon (Time) Team of 2 1600 m Row 4 Rounds (Each) 9 x...
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6/21/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds) ECT 25 Min Amrap 8 x Turkish Get Ups 16 x Single arm KB Swing 12 x Goblet Squat 2 x Rope Jump Front Squat (4 sets of 3 reps) Dips 4 sets of 8 reps Metcon (AMRAP – Rounds and Reps) 12 MIn...
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6/20/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 20 Min Amrap 20 x Mountain Climbers 20 x KB Thrusters 20 x V-Ups 20 x KB Deadlift Squat Clean and Jerk (12 sets of 1 rep) 12 MIn Emom 1 Squat Clean & Jerk Metcon (AMRAP –...
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6/18/18

CrossFit A297 – CrossFit Metcon (Time) ECT 5 Rounds 400 m Run 20 x Abmat Sit Ups 20 x Ring Rows 20 x Air Squats Metcon (Weight) 12 MIn Emom 1 Power Snatch + 1 Squat Snatch Metcon (Time) 10 Rounds (18 MIn Cap) 4 x Power Cleans 135/95 4 x Front Squats...
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6/15/18

CrossFit A297 – CrossFit Metcon (Time) ECT Buy In: 200 m Run 100 Single Unders 20-18-16-14-12-8-6-4-2 WallBall KB Sume Deadlift High Pull Cash Out: 100 Single Unders 200 m Run Metcon (Time) Buy In: 100 Squats 50-40-30-20-10 Box Jump 24/20 WallBall...
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6/14/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 25 Min Amrap 16 x Lunges 16 x KB Clean & Jerk 16 x Air Squat 200 m Run w/ Plate 15/10 Front Squat (5 sets of 5 reps) Metcon (AMRAP – Rounds and Reps) 15 MIn Amrap 10...
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