Workouts

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720 Strength 11/17/18

CrossFit 720 – 720 Strength View Public Whiteboard Front Squat (8min to build 3RM) **Then 15% less for 2×3 Isometric Clean Deadlift (1×3 @80% 5sec hold into pins at mid shin each rep) Clean Deadlift (1×3 85%) Isometric Clean Deadlift (1×3 @85% 5sec hold into pins at mid shin each rep) Clean Deadlift (1×3 90%)…

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The Lucero Special

CrossFit 720 – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In teams of two, 20 Min AMRAP: 20 KB Swings 24/16 20 Box Jumps 24″/20″ 20 Burpees 30 KB Swings 30 Box Jumps 30 Burpees 40 KB Swings 40 Box Jumps 40 Burpees And so on…….

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Crossfit 11/16/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 10 Kang Squats w/ PVC or BB 20 Scap pullups Back Squat (E2:30m x 5: 2-3 reps 85%) Metcon (Time) 4 rounds: 15 Deadift 225/155 20 Pullups Adv: 15 C2B 400m run

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720 Fitness 11/16/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 10/10 side plank reach throughs 10 Goblet squats Metcon (No Measure) 12 min clock 12 Spanish Squats – hold kb (purple/black) band – behind knee cap Single KB RDL – 10/side 30/sec side copenhagen planks -Rest 2-3min 18 min amrap 7 man…

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Meritage Group 11/16/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 10/10 side plank reach throughs 10 Goblet squats Metcon (AMRAP – Rounds and Reps) A. 12 min clock for quality 12 Spanish Squats – hold kb if able (purple/black) band Single KB RDL – 10/side 15-30/sec side copenhagen planks (Use 1 leg…

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Crossfit 11/15/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec shuttle runs 30sec HS hold 5/5 KB Windmills Squat Snatch (20min to build 1RM ) Metcon (AMRAP – Reps) 8min AMRAP: SS @70%

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720 Fitness 11/15/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 20 Plate G2OH 200m run 15 Ring row Metcon (No Measure) 800m run 20 slamballs 20 jumping pull-ups 100 singles 400m row 20 slamballs 20 jumping pull-ups 100 singles 400m run 20 slamballs 20 jumping pull-ups 100 singles 800m row

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Meritage Group 11/15/18

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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Crossfit 11/14/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec Max Double unders 4 wall walks EMOM E90sec x10 (All in 90sec) 4 HSPU @40X1/ Scale Kick up + lower down + kick up x 4 + 45sec PVC or 15# Zpress *Focus is perfect BB path Metcon (Time) 10 Pullups Adv: 5 BMU…

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720 Fitness 11/14/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) Metcon – 30-25-20-15 KB swings Toes to post DB push press DB Staggard stance deadlifts ski/run/row

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720 Strength 11/14/18

CrossFit 720 – 720 Strength View Public Whiteboard Below Parallel Box Back Squat (10min to build 2RM *Perfect technique) 1-2″ below parallel Squat Snatch (E2min x 3: 1 rep 90%) Romanian Deadlifts (6min to build 8RM, 2×8 @10% less ) *Attempt 5# more this week Accessory Seated Band Leg curls – 4 x 10 Walking…

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Meritage Group 11/14/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 1min row 1min bike 15 PVC goodmornings 30sec plank shoulder taps Metcon (Time) 25-20-15-10 KB swings Toes to post DB push press DB Deadlifts Cool-down

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