Welcome to the CrossFit 720 WOD

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Crossfit 2/22/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard 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…

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Meritage Group 2/22/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard Meritage group A. 20-30min walk/ blood flow B. stretch problem areas

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720 Barbell 2/21/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell View Public Whiteboard Split Jerk (3×3 75%) Snatch Balance (1×3 80%) Muscle Snatch (2×3 75%) Squat Snatch (2×3 70%, 3×2 65%)

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Crossfit 2/21/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard 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…

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Meritage Group 2/21/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard 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

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Crossfit 2/20/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard 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…

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Meritage Group 2/20/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard 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

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720 Barbell 2/19/18

CrossFit 720, CrossFit 720 Foothills – 720 Barbell View Public Whiteboard Squat Clean and Jerk (1×3 80%) Squat Snatch (1×3 75%) Clean Deadlift (2×3 110%) Back Squat (1×5 83-87%)

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Crossfit 2/19/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard 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…

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Meritage Group 2/19/18

CrossFit 720, CrossFit 720 Foothills – Meritage Group View Public Whiteboard Warm-up (No Measure) 300m row 200m ski 20 walking lunges Back Squat (4-5 sets to Build 5RM) * Perform 5 box jumps after each set Metcon (Time) 6 rounds: 9 Thrusters *Light 15 Double unders/ 30 Singles

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Sunday Funday

CrossFit 720 Foothills – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Buy in 400m Run Then Complete as many reps at each station: work 45 seconds, 15 second transition – Ring Rows – Sit Ups – Slamballs 30/20 – Push Ups – Plank Hold – Mountain Climber – Farmer Carry 30′ with 2 DB…

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Crossfit 2/16/18

CrossFit 720, CrossFit 720 Foothills – CrossFit View Public Whiteboard Warm-up (No Measure) 30 Banded Good mornings 20 Lateral skaters 10 Jumping air squats Below Parallel Box Back Squat (EMOM x 10: 3 reps 80%) 1-2″ below parallel Accessory 3 sets: 6/6 Goblet cossack squats Metcon (Time) 60 Wallballs 20/14 30 Deadlift 185/125 40 Wallballs…

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