crossfit
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Monday CrossFit Open 20.2 first time or repeat or Buy in – 2 rounds – 300m Row / 15 Russian KBS / 5 KB Snatch + 50ft OH carry (R/L) / 10 Cossack Squats Mobility – Hand in High Band A) Hang Power Snatch – 4 x 5 @50-70% Metcon – 12 min AMRAP SDHP […]
Monday Thanks Giving – Open Gym 10 – 12 Tuesday Buy in – 2 rounds – 1 min Bike / 10 Ring Rows / 10 Goblet Squats / 10 Front to Back Press Mobility – Wall Shoulder Stretch and Foam Roll lower back A) Back Squat – 4 x 3 @ 65-69% B) Push Press […]
Monday Buy in – 2 rounds – 200m Row / 10 Push Ups / 10 PVC High Hang Power Snatch / 5 YTWA’s A) Strict HSPU test – 1st max @ starting depth 2nd max @ finish depth B) Power Snatch – 3-3-2-2-1 Metcon – 3 RFT Devil Press x10 (40/30) Run 400m Tuesday Buy […]
Monday Buy in – 2 rounds – 15 cal Bike / 10 Samson Lunge / 10 Cossack Squats / 5 YTWAs Mobility – External Rotation Hip + Frog A) Back Squat – 4 x 4 @70-75% of 1RM B) Romanian Deadlift – 4 x 10 w/KBs (controlled) Metcon – 9 min AMRAP 12 Single Arm […]
Monday Buy in – 2 Rounds – 1:30 Bike / 5 Russian KB Swings / 5 per Arm KB Snatch + 50 ft OH Carry / 10 Cossack Squat Mobility – Foam Roll Lats and triceps A) Push Press – Build to a Heavy 2 in 7 sets Metcon – 15 Min AMRAP Snatch x […]
Monday Buy in – 2 Rounds – 1 min Bike / 5 YTWAs / 10 Cossack Squats / 5 High Jumps then 3 Rounds all from the Hang with BB – 5 Power Snatch + 5 Snatch + 5 OHS A) Snatch x 2 + OHS x 2 x 5 sets BTW 75-85% Metcon – […]
