Workouts

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Meritage Group 5/8/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 200m run 60sec AB 15 Scap Rows Metcon (Time) 500m row 10 Ring rows/ Jumping Pullups 25 Cal AR/ 650m (outdoor) 20 V Ups 200 Singles 500m row 20 Ring rows/ Jumping Pullups 30 Cal AR/ 800m (outdoor) 30 V ups 300 Singles

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Crossfit 5/8/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Burpees 30sec Wall face HS hold 10 Squat jumps Hang Power Snatch (E90sec x 6 sets: 3 HPS @60%) Metcon (AMRAP – Reps) 2:30 on/off x 4 sets: 12 BJO 24/20″ 21/15 Cal Row 10 Power Snatch 75/55

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720 Strength 5/8/19

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 Snatch (10min to build: Pull + SS+OHS) Front Squat (E2min x 8 sets:) 73% x 3 78% x 2 78% x 2 80% x 2 80% x…

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720 Fitness 5/8/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) 3 sets 45/45sec Side plank (hand down) 15 Ring fall outs 40-30-20 Sandbag Squats DB Bent over row Box step ups 20-24″

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Crossfit 5/7/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 150m run 10 scap pullups 10 scap pushups 20 Banded Good mornings Metcon (Time) 3 rounds: 800m run 4 rounds of Cindy **40min Cap*Cindy: 5 Pullups 10 Pushups 15 Air squats

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720 Fitness 5/7/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 200m run 60sec AB 15 Scap Rows Metcon (No Measure) 800m row 20 Ring rows/ Jumping Pullups 35 Cal AR/ 650m (outdoor) 30 V Ups 300 Singles/ 150 Du 800m row 25 Ring rows/ Strict Pullups 40 Cal AR/ 800m (outdoor) 35 V ups…

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Crossfit 5/6/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Burpees 20/20 Band lateral steps 30sec Bottom of squat hold Hang Power Clean (E90sec x 6 sets: 3 HPC 60%) Strength E2min x 4 sets: 8 DBL KB Front squats *Build Metcon (2 Rounds for reps) 4min AMRAP x 2 sets: 10 Hang Squat…

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720 Strength 5/6/19

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 Press (7min to build 3RM) Hang Power Clean (E75sec x 6 sets) 70% x 3 75% x 2 75% x 2 80% x 2 85% x 1…

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720 Fitness 5/6/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) 3min AMRAP x 2 sets: 10 DB Power Cleans 10 Pushups *rest 90sec b/t sets 5 rounds: 12 NO Pushup burpees 8/8 SA KB Push Press 20 Air Squats 24 Lateral PVC Hop overs 8″ (place PVC…

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Meritage Group 5/6/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 200m row 10 Air squats 60ft bear crawl Metcon (Time) 3min AMRAP x 2 sets: 10 DB Power Cleans 10 Pushups *rest 90sec b/t sets 4 rounds: 8 NO Pushup burpees 8/8 SA KB Push Press 20 Air Squats 24 Lateral PVC Hop overs…

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720 Strength 5/4/19

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 + Front Squat + Jerk – 1RM – 10 min ) Back Squat complete in 10 min 75% x 3, rest…

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Partner Day

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) Partner’s share work 1000 row 100 walking lunges 400m sled pull 45/35# 100 Power Cleans 135/95 800m run 100 lateral burpees 400m sled pull 100 air squats 1000m row

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