Workouts

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720 Strength 1/14/19

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! Power Clean + Push Jerk (10min to build 2RM TNG) Parallel Box Front Squat (EMOM x 10: 3 reps 70% *Be Explosive) Snatch Grip Deadlift (2 sets: From…

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Crossfit 1/14/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Burpees Push Jerk (EMOM x 9: Push Jerk + Split Jerk) 3×60% 3×65% 3×70% Metcon (Time) 3 rounds: 20 DB Thrusters 45/25 *Single DB 20 DB SDLHP 45/25 20 Box Jump 24/20″ 20 DB PP 45/25 *rest 2min b/t rds

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720 Strength 1/12/19

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! Power Snatch (12min to build TNG 2RM) Front Squat Set 1 – 80% x 3, rest then 60% x 7 Set 2 – add 2.5-5# to each weight…

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Saturday Partner WOD 1/12/19

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds: (partners split 50/50) 32 SB Bear Hug Lunges 60/45 16 Hang Power Clean 135/95 Adv: 165/110 16 T2B 32 Jumping Air squats

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720 Fitness 1/11/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60 sec plank up downs 100 Singles 20 walking lunges Metcon (No Measure) A. 3 sets 10 Ab rollout 3 way banded toes pull down (pull to left, center, right) 16 T2Post B. 800m run/1200m row 30 db snatch 30 db/kb front rack box…

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Meritage Group 1/11/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60 sec plank up downs 100 Singles 20-30sec squat hold Metcon (Time) A. 3 sets 10 Ab rollout 15/15 Standing band oblique twist 12 T2Post B. 500/400m row 30 KB swings 30 Front rack step up 30 KB Swings 500/400m row

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Crossfit 1/11/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 30sec hollow rocks 2 wall walks, 5 sec hold at top Power Snatch (E75sec x 9: Sn Pull + HPS + PS) 1-3 x 60% 4-6 x 65% 7-9 x 70% Metcon (Time) 3 rounds: 15 Deadlift 225/155 15/12 Cal Row *rest 4min…

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Crossfit 1/10/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 7 Air squats 5 Pushups Back Squat (E2min x 3 sets: 8x 60%, 6x 70%, 4x 75%) Front Squat (E90sec x 3: 5 reps 65%) Metcon (3 Rounds for time) E4min x 3 sets, 2 rounds each for time: 7 DB Thrusters 45/25,…

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720 Fitness 1/10/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 8/8 SL standing rotations 20 Banded goodmorning E5 reps hold at parallel for 5sec Metcon (No Measure) A. 5 rounds 10 ring rows 30ft death march 10 burpee box jump overs B. Row 1500m x 2 -rest 3 min

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Crossfit 1/9/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 10 Scap Pullups 5/5 Side plank rotations Metcon (2 Rounds for reps) 3min AMRAP x 2 sets: 5 Pullups Adv: C2B 5 Box Jump Overs 24/20″ *rest 3min b/t Metcon (Time) 800m run 25 Burpees 20 Windmill slamballs 25 KB Swings 24/16kg 400m…

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720 Fitness 1/9/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) warm up W/ CF Metcon (No Measure) A. 3 sets Seated DB Strict Press – 12-15 reps 15 jumping pull-ups 10/10 side plank rotations B. 4 rounds 150 single unders 20 KB swings 12 box dips

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720 Strength 1/9/19

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! Hang squat clean (10min to build 3RM, Then 10% less 1×3) Wide Grip Bench Press (EMOM x 10: 3 reps 65%) Accessory 3 sets: Pullups x submaximal reps…

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