Workouts

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Crossfit 3/11/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds: 5 Burpees 10 Air Squats 2 Strict Pullups Front Squat (E2min x 6 sets) 5 @70% 4 @75% 3 @ 80% 2 @85% 1 @87.5% 1 @90% Metcon (Time) 45 OHS 95/65 45 Pullups

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720 Strength 3/11/19

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 Snatch (15min to build 1RM) Back Squat (E2:30 x 7) 78% x 3 83% x 2 88% x 1 90% x 1 85% x 2 90% x…

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Meritage Group 3/12/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec row/bike/run 15 Air squats 60 Single unders Metcon (No Measure) A. 3 sets: 200m row + 200m ski erg -rest 2 min B. Every 3 min x 3 sets 12/9 cal AB 5 DB thrusters 50 singles

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720 Strength 3/9/19

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! Clean and Jerk (15min to build 1RM: PC+ FS + 2 Jerk) Back Squat Set 1 – 85% x 1, rest then 70% x 5 Set 2 –…

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Saturday

CrossFit 720 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 26 Min AMRAP: 400m Run 20 Power Snatches 95/65 Adv. 135/95 20 Burpees 100 DURun together. Snatches, burpees, and DU are shared 50/50.

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19.3

CrossFit 720 – CrossFit View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box…

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Crossfit 3/7/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec shuttle runs 16 Lateral skater jumps 30 Jumping jacks Metcon (No Measure) A. 3 rounds: 2min run/bike/row (alternate if possible) 3 Strict Pullups 6 Pushups 9 KB Swings 12 Air Squats 15 Situps then.. B. 3 rounds: 2min run/bike/ row (alternate if possible) 5…

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720 Fitness 3/7/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski 20 Straight leg situps 60ft bear crawl Metcon (No Measure) A. 3 rounds: 16 atomic mountain climbers in rings 20 straight leg db sit-ups 1 min banded hold – ab crunch – on knees B. 21 min AMRAP 3 min row 1…

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Crossfit 3/6/19

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Burpees 60sec Gymnastic Bear crawl Gymnastics E90sec x 6 sets: 20sec HS hold + 2-3 Eccentrics HSPU @30X1 (kick up each rep) Adv: 20sec HS hold + 3-5 KHSPU Metcon (Time) 5 rounds: 150m run 5/5 Hang DB Power Clean & Jerk 45/25, Adv…

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720 Fitness 3/6/19

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) A. 4 sets: 30/23 AB cal -rest 1 min b/t B. 4 rounds 200m run 100 singles 10 jumping pull-ups

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720 Strength 3/6/19

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! Squat Snatch (E2min x 6) 65% x 3 78% x 2 83% x 2 88% x 1 90% x 1 x 2 (allow 1 miss) Squat Clean and…

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Meritage Group 3/6/19

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski 20 Straight leg situps 60ft bear crawl Metcon (No Measure) A. 3 rounds: 16 atomic mountain climbers 20 straight leg db sit-ups 1 min banded hold – ab crunch – on knees B. 13 min AMRAP 3 min row 1 min plank…

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