Welcome to the CrossFit 720 WOD

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Crossfit 5/22/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Warm-up (No Measure) 60ft Gymnastics bear crawl 8/8 KB Windmills 5 Ring dips @32X2 tempo 60ft Crab walk Skill E2min x 4 sets: 5-7 Plate walks against wall (floor, plate, floor =1 rep) Adv: Handstand walk 30-60ft Metcon (5 Rounds for reps) E4min x 5…

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Meritage 5/22/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard Meritage group A. For 28min: Moderate pace Run/bike/row/stair mill *Every 4min perform: 20 Plank up downs 10/10 Side plank leg lifts B. 3 sets: 45sec couch stretch 45sec Pigeon stretch

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Crossfit 5/21/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Warm-up (No Measure) 200m row 20 Banded goodmorning 7/7 Side plank reach throughs 20sec Hollow hold Deadlift (4-5 sets to build 5RM *Singles, NO DROP from top) *Lower weight down each rep, then re grip and lift Accessory E30sec x 8 sets: 5 DB Front…

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Meritage Group 5/21/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard Warm-up (No Measure) 150m run 30/30sec side plank 10 Walking lunge step goodmornings 20 Air squats Conventional Deadlift from 2″ blocks (3-4 sets to build 3RM) Accessory 3 sets: 10/10 Back Rack Split Squat *Build a challenging set Metcon (AMRAP – Rounds and Reps)…

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720 Barbell 5/21/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell View Public Whiteboard Power Snatch (8×1 80%) Power Clean & Split Jerk (6×1 80%) Accessory 3 sets: 15/15 Half kneeling landmine press 100m Double KB front rack walk

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Teens 5/21/18

CrossFit 720 Foothills – CrossFit Teens View Public Whiteboard Warm-up (No Measure) 200m row 20 Banded goodmorning 7/7 Side plank reach throughs 20sec Hollow hold Deadlift (E2min X5 sets to building to a heavy 5 rep) *Lower weight down each rep, then re grip and lift Accessory E30sec x 8 sets: 5 DB Front squats…

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Partner WOD

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Metcon (Time) Partner’s Split 50/50 100 Russian KB swings (24/16) Adv (32/24) 150 cal row 200 Double Unders 150 Push Press (95/65) Adv (115/75) 100 Pull-ups Every 2 minutes, 5 burpees done by both athletes

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Barbell/Lifting

CrossFit 720 Foothills – 720 Barbell View Public Whiteboard Power Clean (EMOM x 16) First 4 minutes – 4 reps @ 55-60% rest 1 min Next 4 minutes – 3 reps@65-70% rest 1 min Next 4 minutes – 2 reps@75-80% rest 1 min Final 4 minutes – 1 rep@85-90% Power Snatch (8 sets of 1…

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Crossfit 5/18/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec Max Double unders/ Singles 20 Walking lunges 10 Goblet squats 5/5 Side plank reach throughs Squat Clean (E2:00min x 6 sets: Hang SC 1.1.1 70%) *Done as singles, perfect clean DL each rep Accessory EMOM x 3 sets: 5/5 Russian Step…

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Meritage Group 5/18/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard Warm-up (No Measure) 200m run 30 Supermans 20 Hanging knee tucks 30sec hold in bottom of squat Accessory 3 sets: 20 Reverse Hypers (elevate one side of bench) 10/10 Single leg glute bridge 15/15 Banded Lateral walks Metcon (Time) A. 3 rounds: 12 Power…

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Teens 5/17/18

CrossFit 720 Foothills – CrossFit Teens View Public Whiteboard Warm-up (No Measure) 20 KB swings 30 Jumping jacks 20sec HS hold 20 MTN climbers Push Press (e2min x 6 sets: 3 reps) Metcon (Time) 400m run then… 2 rounds: 5 DB Man makers 1 Rope Climb or 15 ring rows Then… 400m run Then… 2…

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Crossfit 5/17/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Warm-up (No Measure) 20 KB swings 30 Jumping jacks 20sec HS hold 20 MTN climbers Split Stance Strict Press (e2min x 6 sets: 3 reps @75% of 3RM + Super set) Super Sets 2, 4, 6 (3 total sets): 10/10 Single arm DB row w/…

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