Workouts

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720 Fitness 5/14/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 200m run 15 Air Squats 30sec max ski Metcon (No Measure) 10 sets: 150m run *rest 30sec b/t sets 14min AMRAP: 5 Devil Press 10 DB Box Step overs (DB in each hand) 15/12 CAL SKI or AB

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Crossfit 5/13/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 10 MTN Climbers 5 Burpees 5 Squats Squat Clean (EMOM x 12 sets) Sets: 1- HPC + PC 50% 2- HSC + SC 50% 3- HPC + PC 50% 4- HSC + SC 50% **Increase weight by feel 5- HPC + PC 6-…

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720 Strength 5/13/19

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! Push Jerk (10min to build 3RM) Power Snatch (E90sec x 7 sets) 75% x 3 75% x 3 80% x 2 80% x 2 85% x 2 88%…

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720 Fitness 5/13/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) 4 rounds: 16 Renegade rows 24 Plate Russian twists 12 Burpees w/ max vertical jump 16 Pushups *15min Cap 3 rounds: 500m row 100m DBL KB Front rack Walk *15min Cap

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Meritage Group 5/13/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min Row/bike/run 45sec plank Metcon (Time) 3 rounds: 16 Renegade rows 24 Plate Russian twists 8-12 Burpees w/ max vertical jump 16 Pushups 3 rounds: 400/300m row 100m DBL KB Front rack Walk

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720 Strength 5/11/19

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 (Pull + Clean & Jerk – 1RM – 10 min ) Back Squat 12 min to complete 78% x 3, rest 1 min, 63%…

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Synchro, yo!

CrossFit 720 – Performance View Public Whiteboard Metcon (Time) 650m Synchro Run 50 Synchro Burpees 50 Synchro Sit-Ups then… 10 Alt. Rounds: 10 DB Snatches 45/25 Adv. 50+/35+ 10 Box Jumps 30″/24″ then… 650m Synchro Run 50 Synchro Burpees 50 Synchro Sit-Ups

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720 Fitness 5/10/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 300m run 15 Air Squats 20 Plank up downs Metcon (No Measure) 50 DB Thrusters *EMOM including 0:00 5 KB Swings **8min CAP 2 rounds: 1300m run (2 big laps) 25 Situps

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Meritage Group 5/10/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec AB 100m run 10 Situps Metcon (Time) 3 sets 45/45sec Side plank (hand down) 15 Rower seat pike ups 30-20-10 Sandbag Squats DB Bent over row Box Jump overs

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Crossfit 5/10/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 200m run 20 Walking lunges 10 goblet squats Back Squat (EMOM x 10: 2 reps 60-65%) Shoulder Press (E2:30 x 4 sets: Build 10RM) ***SUPER SET 3-5 Strict pullups Metcon (Time) 20 Thrusters 95/65 20 SDLHP 20 Push Jerks 20 OHS 20 Front Squat**10min Cap

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Crossfit 5/9/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 150m run 10 Ring rows 10 burpees 10 ground to overhead w/plate 25 double unders Metcon (Time) 3 rounds: 50/40 cal air runner, AB, Rower, or Ski Erg 100m KB Farmer Carry 24/16kg, Adv 32/24kg (indoors) – 10m=1 rep (total 10 reps) 60 Double Unders…

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720 Fitness 5/9/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 300m row 15 Goodmornings 10 Box Step ups Metcon (No Measure) 12min AMRAP 15/11 cal row 6 burpees over the erg 4 rounds FT: 30 Goblet lunges 20 Hanging Knee tucks/T2B 10 DB RDL (AHAP)

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