Archives for Aug,2018

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8/30/18

CrossFit A297 – CrossFit Metcon (Time) ECT 6 Rounds 12 Cal Row 6 x Thrusters 45/35 ( use barbell) 6 x Bar Facing Burpee * DON’T drop the bar on the ground, SET the bar on the ground* Power Clean (10 sets of 3 reps ( use weight as you can ))...
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8/29/18

CrossFit A297 – CrossFit Metcon (Time) ECT 3 Rounds 12 x Dbl Squat Clean and Press w/ Dumbbell/Kettlebell 53/35 9 x Box Jump 30/24 400 m Run 3 x Rope Climb/ Progression x 3 Warm-up (No Measure) RomWod Metcon (AMRAP – Reps) Team of 2 –...
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8/28/18

CrossFit A297 – CrossFit Metcon (Time) ECT 3 x Rounds 18 x Weighted Box Step Ups 45/25 36 x Abmat Sit-Ups 54 x Double Unders (2:1 ratio) Paused Snatch (5 sets of 1 rep) Paused Snatch ( at knee)1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1...
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8/27/18

CrossFit A297 – CrossFit Metcon (Time) ECT 4 Rounds 200 m Run 21 x Medball Cleans 20/14 15 x Hand Release Push Up 9 x Burpee Touch Target (6″) Back Squat (5 sets of 3 reps) Increase load each set. Work to a Heavy 3. Try to exceed 85% Diane...
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8/24/18

CrossFit A297 – CrossFit Metcon (Time) ECT 400 M Run 21 x Air Squats 21 x Burpees 15 x Air Squats 15 x Burpees 9 x Air Squats 9 x Burpees 400 m Run Push Press (5 sets of 5 reps) Metcon (Time) 3 Rounds (21 Min Cap) 800 m Run 50 x Air Squats
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8/23/18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 20 MIn Amrap 10 x Push Ups 20 x Pistols 20 x Ring Rows 40 x Singles Jump Rope Deadlift (4 sets of 8 reps @ 75%) Metcon (Time) 10 Rounds (14 Min Cap) 5 x Pull Ups 5 x Front Squat...
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8/22/18

CrossFit A297 – CrossFit Metcon (Time) ECT 10 Rounds 1 x Rope Climb/ 3 x Progressions 20 m Sprint 8 x Snatches 3 x Burpees Behind The Neck Jerk (5 sets of 2 reps) Metcon (AMRAP – Reps) 21 MIn Emom Min 1 – 4 x Run to Container &...
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8-21-18

CrossFit A297 – CrossFit Metcon (AMRAP – Reps) ECT 24 Min Emom MIn 1 – 4 x Container & Back Min 2 – Row 8 + Min 3 – Double Unders Back Squat (5 sets of 7 reps @ 75% of 1 rep max) Metcon (AMRAP – Rounds and...
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8-17-18

CrossFit A297 – CrossFit Metcon (6 Rounds for time) Angie’s House 20 x Pull Ups 20 x Push Ups 20 x Sit-Ups 20 x Air Squats Helen’s House 400 m Run 21 x KettleBell Swings 53/35 12 x Pull Ups Fran’s House 15 x Thrusters 95/65 Nancy’s...
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8-16-18

CrossFit A297 – CrossFit Metcon (AMRAP – Rounds and Reps) ECT 25 MIn Amrap 10 x Step Up on Box 24/20 10 x Dips 10 x Jumping Pull Ups 10m Farmers Carry 20 sec. Wall Sit Bear Complex Power Clean Front Squat Push Press Back Squat Second Push...
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