Archives for Jul,2018

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7/27/18

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) 18 MIn Emom Min 1 – 40 sec. DB Snatch Min 2 – 8 x Burpee DB Over Min 3 -Single Arm Overhead Walking Lunge DB Metcon (Weight) Power Clean + CleanComplex Use 60%-80% Metcon (Time)...
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7/26/18

CrossFit A297 – CrossFit Schmalls (Time) Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800m
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7/25/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 25 MIn Amrap 10 x Kettlebell Clean & Jerk 35/26 10 x KB Swings 10 x Sit Ups 10 x Box Jump 24/20 Shoulder Press (4 sets of 8 reps) Skill Good Mornings 4 x 8 Metcon (Time) 21-15-9...
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7/24/18

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT Tabata 8 x (40 sec. work 20 Sec. rest) Strict Press KB Lunges Push Ups Air Squats *1 MIn Rest b’t rounds* Snatch (Heavy 2) Establish a Heavy Double in 20 mInutes Metcon (AMRAP –...
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7/23/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 25 Min Amrap 600m Run 20 x Burpees 10 x Medbal Cleans 20/14 Back Squat (4 sets of 6 reps) Chest to Bar Metcon (AMRAP – Rounds and Reps) 12 MIn Amrap 3 x Chest to Bar 6 x Burpee...
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7/20/18

CrossFit A297 – CrossFit Metcon (Time) ECT 50-40-30-20-10 Wallballs 20/14 Pistols 100-80-60-40-20 Jump Rope Front Squat (4 sets of 5 reps) Metcon (Time) 5-10-15-20 BUrpee Pull Up Wallballs 20/14 Power Snatches 135/95
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7/18718

CrossFit A297 – CrossFit Metcon (Time) ECT 30 x Double Unders 30 x Box Jump 24/20 30 x Jumping Pull Ups 30 x KB Swings 53/35 30 x Lunges 30 x WallBalls 20/14 30 x Good Mornings Sumo Deadlift (4 sets of 6 reps) Metcon (Time) 30 Min Cap 18 x Sit Ups...
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7/17/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds) ECT 5 x 4 Min of Work, 90 sec. rest b/t rounds 6 x Knee to Elbow 8 x KB Snatches 6 x Push Ups Back Squat (4 sets of 6 reps) Metcon (AMRAP – Rounds and Reps) 14 MIn Amrap 7 x Dips 30 x...
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7/9/18

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT Min 1 – Row Min 2 – KB Swings Min 3 – Sit Ups Min 4 – Single Unders Min 5 – Rest Metcon (No Measure) Skill: Thrusters Pull Ups Metcon (Time) Fran meets Grace...
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7/6/18

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 10 x Box Jump 24/20 20 x Medball Cleans 40 x Single Unders 15 x Hanging Knee Raises Push Press (4 sets of 6 reps) Metcon (AMRAP – Rounds and Reps) 20 Min Amrap 5 x Burpee 10 x Push Jerk 15...
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