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Crossfit 10/19/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 4x30ft bear crawl 15/15 Banded Lateral steps Back Squat (E90sec x 6: 3 reps 65%) Metcon (Time) 1500m row or 1300m run 3 rounds: 15 Front squat 115/75 10 HSPU Adv: 5 reps @6/4″ Deficit Then.. 1500m row or 1300m run *If you…

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Meritage Group 10/19/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 30sec ski 60ft bear crawl 60sec single unders Shoulder Press (5 sets to build a moderate 5 reps) **Super set w/ 20 Straight arm band pulldown *rest 90sec b/t sets Metcon (Time) 3 rounds: 11 Deadlift *Heavy, 1-2 sets 18 DB walking lunge *Moderate…

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Crossfit 10/18/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec Double unders 30sec MTN climbers 15 KB Swings Power Snatch (20min to build 1RM) Metcon (AMRAP – Reps) 8min AMRAP @80% of today’s 1RM

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Meritage Group 10/18/18

CrossFit 720 – Meritage Group View Public Whiteboard Meritage group A. 30-40min walk or easy blood flow B. Stretch Problem areas

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720 Fitness 10/18/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 2 rounds: 30 Double unders 15 Plate G2OH 10 Pushups Metcon (No Measure) 30min EMOM: 1. 40-50 DU/ 80-90singles 2. 10-12 Sandbag ground to shoulder 3. 10-12 Box Jumps 4. 10-12 Z press 5. 8-10 Burpees

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720 Strength 10/17/18

CrossFit 720 – 720 Strength View Public Whiteboard Front Squat (8min to build 3RM (1st rep 3sec pause)) **Then 15% less for 2×3 Isometric Clean Deadlift (1×3 @75% 5sec hold into pins at mid shin each rep) Clean Deadlift (1×3 80%) Isometric Clean Deadlift (1×3 @80% 5sec hold into pins at mid shin each rep)…

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Meritage Group 10/17/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec wall sit 60sec AR 60sec plank Parallel Box Back Squat (EMOM x 8 sets: 2 reps *Start light and build) **Each rep max velocity Metcon (No Measure) 15min EMOM: 1. 35sec Bike*moderate pace 2. 10 Sandbag ground to shoulder 3. 10 Box Jumps…

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Crossfit 10/17/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 2 min AMRAP: 10 Lateral Step up jumps 5 No Pushup burpee EMOM EMOM x 12: 1. 45sec Hollow hold 2. Half wall walk x 2 each w 10sec hold 3. 40sec HS hold (back face wall) Metcon (AMRAP – Rounds and Reps) 6 sets…

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Meritage Group 10/16/18

CrossFit 720 – Meritage Group View Public Whiteboard Meritage group 23 min jog/bike/stair mill/row Every 4min perform: 15 Pushups 3 sets: 45sec pigeon stretch/leg 45sec Couch stretch/leg 45sec runners lunge/leg

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720 Fitness 10/16/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 2 rds: 30sec row 10 burpees over erg Metcon (AMRAP – Rounds and Reps) A. 3 rounds (on a running clock): 20 L hang Flutter kicks 10 DB Situps 5/5 Plank Bird dogs B. At 8min mark, 22min AMRAP: 10 DB R arm snatch…

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Crossfit 10/16/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec Shuttle runs 30ft 30sec AB at tough pace 10 Goblet squats @13X1 Squat Clean (E2min x 5: 1.1.1.1 @65%) Metcon (Time) 15-12-9-6-3 Thrusters 95/65 Pullups Accessory 3 sets: 10/10 Single arm Landmine Push Press *Build off feel *Each rep at high velocity *Rest 60-90sec…

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720 Strength 10/15/18

CrossFit 720 – 720 Strength View Public Whiteboard Below Parallel Box Back Squat (E90sec x 6: 2 reps 80%) 1-2″ below parallel Squat Snatch (E90sec x 6: 2 reps 80%) Romanian Deadlifts (6min to build 8RM then 10% less 2×8) 2″ Deficit Accessory Seated Band Leg curls – 3 x 10 Walking lunges – 3…

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