Workouts

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Crossfit 2/21/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec Singles (alternate feet each rep) 30/30sec Side plank hip dips Metcon (No Measure) 8 round EMOM: 1. 45sec plank 2. 45sec AR 3. 40m Farmer Carry 4. 45sec Bike 5. 15 KB Swings *Every station is at a easy-moderate pace. This is built specifically…

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720 Fitness 2/21/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 90sec run/bike/row/ski 20 hollow rocks Metcon (No Measure) A. 4 sets 10 Landmine Sumo Squats 7 man makers B. 6 rounds 200m ski erg 20 walking lunges w/slamball 12 push-ups

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Meritage Group 2/20/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min row 10 Burpees Metcon (AMRAP – Rounds and Reps) A. EMOM x 9 1 – 10/10 KB tea pot 2 – 30 russian twists 3 – 20 straight arm lat pull-down B. 12 min amrap 400/300m row 20 sit-ups 10/10 DB Hang Power…

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Crossfit 2/20/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 8/8 KB Windmill 30sec L hang 60sec run/bike/row/ski Shoulder Press (4 sets (12min to complete) 2 SP + 3 Push Press 75-80% **Super set : 12 DB Bench Press Metcon (AMRAP – Reps) 2min on/off x 4 sets: 300/250m row 7 Burpees over erg Max…

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720 Fitness 2/20/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) 5 rounds 1- single unders 2- 45 sec plank 3 – 45 sec row 4 – 30 – 45 sec OH plate hold 5 – 45 sec DB russian step ups 6 – 45 sec kb ball…

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720 Strength 2/20/19

CrossFit 720 – 720 Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Snatch (E2min x 7) 70% x 2 reps 75% x 2 reps 80% x 2 reps 75% x 2 reps 80% x 2 reps 85% x 2…

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Crossfit 2/19/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Burpees 30sec Hollow hold 2 Wall walks Hang Power Clean and Jerk (E90sec x 8: Clean DL + HPC + Jerk) *Start at 45-50% and build Metcon (Time) 1-5 PC & J 135/95 *35 DU/ 70 singles after each set of ascending PC&J

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720 Fitness 2/19/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 2min row/bike/run 10 Burpees Metcon (No Measure) A. 10 min EMOM 1 – 8/8 Z press – hold db overhead and press DB 2 – 8-10 ring rows B. 4 rounds 400m run 10 burpees 10 pull-ups -rest 1 min b/t rounds

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720 Strength 2/18/19

CrossFit 720 – 720 Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Clean and Jerk (15min to build 2RM) Back Squat Set 1 – 75% x 3, rest then 60% x 7 Set 2 – Same Set 3 –…

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Crossfit 2/18/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 10 Band around knees Goblet squat @2221 Back Squat (E3min x 5: 3 reps @53X1 *Start at 60% & Build) Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 10/10 Contralateral DB Step up 45/25 – Parallel box 15 Pullups 10 DB Goblet Squats…

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720 Fitness 2/18/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/CF Metcon (No Measure) A. 3 sets 10/10 Front foot elevated split squat – double KB front rack 8-10 jumping squats *rest 90sec B. Every 4 min for 5 sets 18/14 cal 12 slamball squat cleans

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Meritage Group 2/18/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec run/bike 7/7 Single leg RDL 10 Air squats w/ band around knees Metcon (Time) A. 4 sets 10 Landmine Sumo Squats 5 man makers B. 4 rounds 200m ski erg 20 walking lunges w/slamball 12 push-ups

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