Workouts

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Crossfit 3/18/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds: 5 Burpees 10 Air Squats 5 KB Swings Back Squat (12min to complete) 8 @60% 6 @70% 4 @75% 2 @85% Metcon (Time) 21-15-9 Front squat 95/65 KB Swings 24/16kg Immediately into… 12-10-8 KB Snatch 24/16kg (6/6,5/5,4/4) Pullups Adv: C2B

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720 Strength 3/18/19

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 1RM) Push Press (3 sets: Max reps @70%) **rest 5min b/t Deadlift (E2min x 6 sets) 85% x 3 90% x…

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Meritage Group 3/18/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec row/bike/run 20 SL vups 10 Push Ups Metcon (No Measure) A. 3x 12 Seesaw DB Bench Press 3 x 12 Single arm DB row B. 14 min amrap 10 Toes 2 Post 15 DB Push Press 20 KB swings 50 singles

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19.4

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds: 8 Burpees 10 KB Swings 30sec row CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap:…

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Crossfit 3/14/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 200m row 10/10 Side plank hip dips Metcon (No Measure) 5 rounds: 60sec Hollow hold (accumulate if needed) 10x 30ft DBL KB front rack walk 400m row 150 Single unders 20 Situps

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720 Fitness 3/14/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski 60ft bear crawl 20 Bicycles Metcon (No Measure) A. 3 sets 16 Crossover lunges 20 banded good mornings 30 russian twists EMOM x 25 1 – 150m run 2 – 45sec plank bird dogs 3 – 45sec row 4 – 45sec bear…

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Crossfit 3/13/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds: 20 MTN Climbers 5 Pushups 3 Squat jumps Gymnastics E90sec x 5 sets: 25sec HS hold + 2-3 Eccentrics HSPU @30X1 (kick up each rep) Adv: 25sec HS hold + 3-5 KHSPU Metcon (AMRAP – Rounds and Reps) 13min AMRAP: 22 Reverse step…

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720 Strength 3/13/19

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! Bench Press (3 sets: 70% x Max reps @30X1 ) *rest 5min b/t Push Press (EMOMx 10: 2 reps 75%) Parallel Box Back Squat (EMOM x 10: 2…

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720 Fitness 3/13/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) A. 800m row – rest 3 min 400m – rest 2 min 200m B. 15 min amrap 10 DB DL 8 Box step overs 45/25 10 ring rows

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Meritage Group 3/13/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) A. 3 sets: 16 Renegade rows 20/20 KB Side bends B. 15 min amrap 10 DB DL 8 Box step overs 45/25 10 ring rows

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Crossfit 3/12/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 15 Banded High Pulls 10 KB Swings Power Clean (12min to build 3RM *each rep pause below knee 2sec) Metcon (AMRAP – Reps) 2min on/off x 4 sets: 15/12 Cal ROW 7 Burpees over ERG Max C&J 135/95

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720 Fitness 3/12/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec row/bike/run 15 Air squats 60 Single unders Metcon (No Measure) A. 4 sets: 200m row + 200m ski erg -rest 2 min B. Every 4 min x 4 sets 12/9 cal AB 15 Wallballs 20/14# 50 singles

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