Workouts

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Meritage Corporate Class 11/6/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min row/bike/run/ski/jump rope 10 Burpees 10 Air Squats Metcon (No Measure) 2 Rounds: 250m Row 20 MTN Climbers 15 Kb Swings (heavy) *rest 2min 2 rounds: 15/10 Cal Bike 20 DB Push Press 20 Ring Rows *rest 2min 2 Rounds: 90 SU 8…

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Performance 11/5/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Run/Bike/Row/SKi Plank 360deg walk (L &R) Shoulder Press (3 Super sets (7min cap)) 3 reps @ 77.5% + Sub Max Kipping HSPU @10X3 *rest 60-90sec b/t sets Gymnastics 3 super sets (7min to complete): 7 Supinated Grip Pendlay Row 3 Strict Pullups + 6-10…

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720 Strength 11/5/19

720 Athletics – 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 10 Power Snatches – 40% 8 PS – 50% 6 PS – 60% 4 PS – 70% 2 PS – 80% -rest 1 min b/t sets Bench…

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Meritage Group 11/4/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min row/bike/run/ski/jump rope 5/5 Split Squats 5 Burpee Broad jumps 10 Air Squats Metcon (No Measure) 4 rounds: 16 Walking Lunges 8 Burpee 16 Goblet Squats 8/8 DB Snatch *rest 1min b/t rds

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Performance 11/04/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec tough effort AB/Row/Run 10 Glute bridges, heels only @10X3 10 Atomic Planks Back Squat (E2min x 4: 4 reps 77.5%) Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 75 Air Squats Remaining time 3 Hang Squat Clean 115/75 Adv: 135/95 3 Pushups 6’s, 9’s,…

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Conditioning 11/3/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2min row/bike/run/ski/jump rope 10 Burpees 10 Air Squats Metcon (No Measure) 2 Rounds: 250m Row 10 Burpees 15 Kb Swings (heavy) *rest 2min 2 rounds: 20/15 Cal Bike 20 DB Push Press 20 Ring Rows *rest 2min 2 Rounds: 80 DU/ 160 SU 8 x…

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720 Strength 11/2/19

720 Athletics – 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 10 Squat Snatches – 40% 8 SS – 50% 6 SS – 60% 4 SS – 70% 2 SS – 80% -rest 1 min b/t sets Back…

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Partner WOD

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2min monostructural of choice 6-8 elevator pushups 6-8 Supinated grip Strict Pullups 10 Kipping Swings Metcon (Time) 4 rounds: 60 HR Pushups 500m Row 40 Pullups 500m Row 20 Med Ball Pike upsSplit work 50/50 35min CAP

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CROSSFIT OPEN WOD 20.4

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2 rounds: 30 MTN Climbers 10 Step up jumps 10 Burpees Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135…

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Performance 10/31/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2min Run/Bike/Row/SKi 30sec hollow hold 30sec Plank Metcon (No Measure) E2min x 5 sets (30min): 1. 250/175m Row + 15/15sec Star Fish Plank 2. 10/7 Cal AR + 5 Burpees w/ 180deg turn 3. 8/8 SA DB HC & J 45/25 + 10-20sec Ring Support…

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Performance 10/30/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 20 Russian twist Squat Clean EMOM x 4: 1 Power Clean + 1 Hang Squat Clean @75% Power Snatch EMOM x 4: 1 Power Snatch + 1 OHS @75% Metcon (No Measure) 3 sets: 50ft Band (around upper shin)…

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Performance 10/29/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Run/Bike/Row/SKi 10 Pushups 25ft Crab Walk (feet forward) 10 Ring Rows Shoulder Press (3 Super sets (7min cap)) 4 reps @ 75% + 6-10 Kipping HSPU @10X3 *rest 60-90sec b/t sets Gymnastics 3 super sets (7min to complete): 5/5 SA DB row @1013 3…

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