Workouts

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Meritage Group 1/9/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 30sec hard run 15/15 lateral band steps 30 Standing band clamshell 10/10 SL glute bridge Metcon (No Measure) A. 4 sets: 30sec max Sumo stance weighted jumping squats – 2 db *rest 1min b/t sets B. 8-1 goblet squats Cal Air runner V-ups Burpees

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Crossfit 1/8/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 20 MTN Climbers 5 Goblet squats Squat Clean (EMOM x 5: HSC + SC @60-65%) Power Clean (EMOM x 5: 1 rep, start @65% and build) Metcon (Calories) E5min x 4 sets: In 75sec Complete: 10 DBL Russian KB swings 24/16kg Max Cal…

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720 Fitness 1/8/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 30sec hard run 15/15 lateral band steps 30 Standing band clamshell 10/10 SL glute bridge Metcon (No Measure) A. 30 sec x 4 sets, rest 1 min Sumo stance weighted jumping squats – 2 db B. 10-1 goblet squats Air runner V-ups Burpees

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720 Fitness 1/7/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/CF Metcon (No Measure) A. 3 sets 10 DB Push Press 12 renegade rows 25 banded push-downs 5/5 SL counter balance box squat B. Every 4 min for 5 sets 8/6 AB cal 6 kb snatch + 4 OH lunge – right…

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720 Strength 1/7/19

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 snatch (10min to build 3RM from below knee) *Drop 10% for 1×3 Parallel Box Front Squat (EMOM x 10: 3 reps 65% *Be Explosive) Clean Grip…

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Meritage Group 1/7/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 1min run 1min bike 8/8 Split squats 10 Pushups Metcon (No Measure) A. 2 sets 10 DB Push Press 12 renegade rows 25 banded push-downs 5/5 SL counter balance box squat B. Every 4 min for 3 sets 8/6 AB cal 6 R arm…

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Crossfit 1/7/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60ft Lateral Hand over hand Gymnastic Bear crawl 20 Jumping jacks 10 Burpees Push Jerk (12min to build 1RM) Accessory 3 sets: 8 Barbell Pullovers + 8 CGBP *Build a challenging UB set Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 4 Push Jerks 60%…

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720 Strength 1/5/19

CrossFit 720 – 720 Strength View Public Whiteboard Low Sled Push (E2min x 4 sets: 20 meter max effort) Sled weight: indoor 45-90/25-70 Outdoor 185-225/125-155 Accessory 3 sets: 40m Axle bar zercher carry *Build each set 3 sets: 10/10 Back rack side lunge *Build each set 3 sets: 10 Ab rollouts (Use PVC and 2…

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It’s Saturday, YO!!

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds: 650m Run TOGETHER 40 DB Box Step Ups 45/25 40 KB Swings 24/16 40 DB No-Push Burpee Deadlift 45/25Inside work is shared 50/50 with your partner.

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Crossfit 1/4/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 30sec Goblet squat hold 15 PVC Cuban press Back Squat (6-4-2-4-6 *Build, 2nd wave heavier than 1st) *rest 2:30min b/t sets Metcon (Time) 21-15-9 Thrusters 95/65 Lateral burpees over bar

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720 Fitness 1/4/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 2min row 10/10 Side plank rotations 15 Ring rows Metcon (No Measure) A. EMOM x 10 1 – Kb supine ball ups – 8-10 reps 2 – kneeling wood chop – 5/5 side (use kb or db) B. For time: 30/20 cal row 20…

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Meritage Group 1/4/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min row 10/10 Side plank rotations 15 Ring rows Metcon (Time) A. EMOM x 10 1 – Kb supine ball ups – 6-8 reps 2 – kneeling wood chop – 5/5 side (use kb or db) B. For time: 20/15 cal row 20 Pullups…

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