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Crossfit 2/22/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

60sec MAX Double unders/Singles

10x 30ft shuttle run

40 Jumping jacks

Accessory

Double Tabata (8 rounds total, 4/4, alternate movements)

Max situps

Plank hold (elbows)

Metcon (No Measure)

20min EMOM:

1. 100m run

2. 12/9 Cal row

3. 12 Ball slams 30/20

4. 16 Lateral step overs 20-24/16-20″

5. 10/7 Cal AB

Meritage Group 2/22/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Meritage group

A. 20-30min walk/ blood flow

B. stretch problem areas

#overthehump #wednesdays #humpdaystrong

720 Barbell 2/21/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell

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Split Jerk (3×3 75%)

Snatch Balance (1×3 80%)

Muscle Snatch (2×3 75%)

Squat Snatch (2×3 70%, 3×2 65%)

Crossfit 2/21/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

60sec plank updowns

10/10 KB windmills

20 Banded or Barbell goodmornings

Clean and Jerk (EMOM x 4: 3 TNG reps 60%)

*Power clean

Power Snatch (EMOM x 4 sets: 3 TNG reps 60%)

Metcon (Time)

4 rounds:

10 Power cleans 115/75

10 DB Burpees 45/25 “OPEN”wt 50/35/ hand

Meritage Group 2/21/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Warm-up (No Measure)

30 MTN climbers

30 Banded face pulls

10 Pushups

Accessory

4 sets:

8 Strict Pullups

10 DB face down flat bench row

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

15 Push Press

500m/350m row

Crossfit 2/20/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

10 Burpees

10/10 DB or KB Single arm OH lunges

8/8 Bird dogs

Front Squat (EMOM x 6: 3 reps 60%)

Accessory

3 sets:

10/10 Front rack step ups 20/16″ *DO NOT ALTERNATE

20-30 Glute supermans *1 full sec hold at top

Metcon (AMRAP – Reps)

6min AMRAP:

15 Thrusters 95/65

50 Double unders/ 100 Singles

Meritage Group 2/20/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group

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Meritage group

A. For 25min:

Easy pace Run/bike/row/stair mill/ walk

*Every 5min perform

60sec hollow hold

B. 3 sets:

45sec couch stretch

45sec Pigeon stretch

Keep On Keeping On

Keep adding. Keep building. Keep coming. Keep chipping away. Keep getting back up. Keep on keeping on.

720 Barbell 2/19/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell

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Squat Clean and Jerk (1×3 80%)

Squat Snatch (1×3 75%)

Clean Deadlift (2×3 110%)

Back Squat (1×5 83-87%)

Crossfit 2/19/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

350/200m ROW Sprint

30 MTN climbers

15 Ring rows

Bench Press (4-5 sets (12min cap) to build 5 reps **NOT A MAX!!)

*Medium grip

**Leave a couple reps in the tank

Accessory

3 sets:

10/10 Single arm DB/KB Row

*Use box or bench for support

Metcon (Time)

3 rounds:

450m ROW or .6mile AB

20 KB Swings 24/16kg

15 HR Pushups