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Row, Bike, Ski (5/25/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds

Group Rotation
1. 20 GHD back raises
2. 10 single arm kettlebell high pulls
3. 8 high jumps (landing in a deep squat)
Hang Power Clean Progression

Strength: Hang Power Clean (every 1:15)
Strength: 5×2 (rising)
Technique: 5×5

MetCon:
CrossFit & CrossFit Lean:
4 Rounds
2 minute row
2 minute bike
2 minute ski or burpees

12 minute AMRAP (5/24/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
15 calorie machine
25 band pulls
20 meter overhead carry (each arm)

Skill: Muscle Ups (14 Minutes)
Progression:
6×5 ring pull ups (:02 up, :02 down)
8×10 ring rows (:03 descent)
6×4 ring dip (:03 hold top)

MetCon:
CrossFit & CrossFit Lean:
12 minute AMRAP
3 Rounds
8 shoulder to overhead (95#/65#)
5 toes to bar
2 Rounds
11 shoulder to overhead
7 toes to bar
1 Round
14 shoulder to overhead
9 toes to bar
*If completed add weight (135#/95#) and restart.

For Time! (5/23/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 PVC pass throughs
20 PVC overhead squats
bone saw calf smash (30-45 seconds)
shin smash (foam roller or lacrosse ball)
2 Rounds:
20 plate hops
10 plate thrusters
5 barbell deadlifts
CrossFit (extended warm up):
2 Rounds (fast):
10 wall balls
5 cleans
3 box jumps

MetCon:
CrossFit:
For Time:
40 wall balls (20#/14#, 10’/9′)
20 box jumps (24″/20″)
10 power cleans (155#/105#)
20 box jumps
40 wall balls
Cash Out: 400 meter run
adv.: 185#/125#, wall balls 12’/10′
*18 minute time cap

CrossFit Lean:
For Time:
50-40-30-20-10
calorie bike
20-20-20-20-20
deadlift (75#/55#)
10-10-10-10-10
overhead squats (75#/55#)
scaled: front squats
adv.: 115#/75#
*35 minute time cap

Elbows Up! (5/22/17)

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GROUP CLASS WORKOUT

Warm Up:
15 tempo push ups
20 tempo air squats
2 minute PVC front rack stretch
90 second wrist distraction
Barbell Warm Up: Front Squat
2×4 @50%
1×3 @60%
1×1 starting weight

Strength: Front Squat (every 90 seconds)
Strength: 6×3 (rising)
Technique: 6×5 (moderate weight)

MetCon:
CrossFit:
9 minute AMRAP
9 calorie bike
9 deadlifts (185#/125#)
9 lateral burpees

CrossFit Lean:
18 Minute AMRAP
10 single arm kettlebell swings (each arm, 53#/35#)
10 goblet squats
20 AbMat sit ups

Let’s Do the Twist! (5/19/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog or 500 meter row
2 minute banded pigeon stretch
3 Rounds:
5 barbell squats
15 banded good mornings

Strength: Back Squat (every 3 minutes)
CrossFit & CrossFit Lean: 3×10 @65-70%

MetCon:
CrossFit & CrossFit Lean:
24 minute EMOM
1. 8-12 push ups
2. 30 double unders or 30 singles
3. 10/7 calorie bike
4. 30 Russian twists (weighted)
adv.: hand stand push ups, 50 double unders

Cool Down:
3 Rounds:
10 calorie bike
1 minute squat hold
Finish with:
1 minute banded overhead distraction

12.3 (5/18/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
8 burpees
10 walking lunges
12 sit ups
20 jumping jacks
3 Rounds (guided)
4 box jumps
4 push press
4 toes to bar

MetCon:
CrossFit:
Open Workout 12.3
18 minute AMRAP
15 box jumps (24″/20″)
12 push press (115#/75#)
9 toes to bar

CrossFit Lean:
Not For Time: (65-70% intensity)
5K row
200/160 calorie bike

Cool Down:
500 meter row
2 minute squat hold

Sumo Deadlift What!?!? (5/17/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run or 500 meter row
20 air squats
10 pushups
90 second banded ankle distraction
2 Rounds (guided)
5 snatch deadlift
5 snatch high pull
5 push press + overhead squat

Strength: (every 1:30)
Strength: 7×3 snatch (drop and reset)
Technique: 7×5 power snatch (light to moderate weight)

MetCon:
CrossFit & CrossFit Lean:
Warm Up:

2 Rounds:
5 sumo deadlift high pull
7 wall balls

8 Rounds
8 sumo deadlift high pulls (75#/55#)
16 wall balls (20#/14#)
adv.: 95#/65#
*14 minute time cap

Odd Conditioning (5/16/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15 calorie machine
20 banded good mornings
10 glute bridges

MetCon:
CrossFit:
Team Conditioning
10 Minutes
max tire flips/D-Ball toss/carry
1 minute rest
10 Minutes
max distance sled drag (135#/90#)
1 minute rest
10 Minutes
max 400 meter farmer carry (53#/35#)
adv.: 70#/53#

CrossFit Lean:
30 Minute AMRAP
400 meter run
30 air squats
10 dumbbell hang snatch (40#/30#)

Quick Calories to Burn (5/15/17)

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GROUP CLASS WORKOUT

Warm Up:
5 minute AMRAP
10 calorie machine
10 air squats
10 pushups
Finish with:
2 minute PVC front rack stretch
90 second banded wrist distraction
MetCon Warm Up:
2 Rounds ( for speed)
3 squat cleans @50%
5 pull ups
8 calorie row

MetCon:
CrossFit & CrossFit Lean:
Every 5 Minutes for 5 Rounds
5 squat cleans @75%
10 pull ups or 15 ring rows
20/15 calorie row or 15/12 calorie bike
scaled: power clean + front squat
adv.: 10 chest to bar/5 muscle ups

Cool Down:
3 Rounds
10 calorie machine
10 walking lunges