Month: October 2018

CrossFit 201 – CrossFit

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Metcon (Time)

Endurance Day

Every 2 Minutes for 40 minutes

1) 300 meter run

2)500/ 450 meter row

3) 25/20 Cal Echo Bike (35/30 airdyne)

4) Rest

*If rain: 3 x 80′ shuttle runs (there and back = 1)

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CrossFit 201 – Bootcamp

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Metcon (5 Rounds for reps)

5 Rounds

1)DB Thruster

2)KB Sumo Deadlift High

Pull

3)Wall Balls

4)Double Unders

5)Rest

*1 minute per station

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CrossFit 201 – CrossFit

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Technique / Skill Work

10 minutes

Double Under/ Triple Under Practice

Metcon (5 Rounds for reps)

5 Rounds

1)DB Thruster (35/20)

2)Sumo Deadlift High

Pull (75/55)

3)Wall Ball (30/20)

4)Double Unders

5)Rest

*1 minute per station

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CrossFit 201 – CrossFit

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Shoulder Press (7 x 1)

Use the same weight for all 7 sets of 1.

Rest 1:30 between sets

*8 Double DB Rows after first 5 sets (light to moderate)

Metcon (Time)

4 Rounds

15 C2B Pullups RX+/ 15 Pullups RX

3 Squat Cleans 225/155 RX+/ 185/115 RX

15 Pushups

*Squat Cleans should feel heavy.

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CrossFit 201 – Bootcamp

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Metcon (Time)

10 Rounds

10/7 Calorie Bike

10 Hand Release Pushups

Metcon (Time)

180′ Plate OH Walking lunges

*5 burpees to plate for every break

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CrossFit 201 – CrossFit

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Front Squat (7 x 1)

Paused Front Squat

(7×1 – 3 second pause at the bottom)

Use the same weight for all 7 sets of 1.

Rest 1:30 between sets

*20-30 Hollow Rocks Between Each set.

Metcon (Time)

Time Cap: 15 minutes

21-15-9

Power Cleans 75/55

Push Press 75/55

OHS 75/55

*EMOM: 3 Burpees

*Workout starts with burpees

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CrossFit 201 – CrossFit

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Metcon (Time)

Teams of 2

5 Rounds

60 Cal. Echo Bike (90 Cal Airdyne)

40 Burpee Box Jump Overs (24/20)

20 Power Snatch (155/105RX+) (115/80 RX)

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CrossFit 201 – CrossFit

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Clean and Jerk Complex

EMOTM 8 minutes

2 Hang Power Cleans + 1 Jerk

*Build up

*Record Heaviest set

Metcon (Time)

5 Rounds

2 Rope Climbs

10 Pushups

20 Jumping Lunges

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CrossFit 201 – CrossFit

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Pull-ups (3 sets)

3 Max Sets of Strict Pull ups

*Rest 2 minutes Between Sets

Metcon (Time)

8-6-4-2-4-6-8

Push Jerk 115/75

Front Squat 115/75

Box Jump Over 24/20

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CrossFit 201 – CrossFit

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Metcon (3 Rounds for time)

3 Rounds

250/ 200 meter row

12 Burpees

16 KB SDLHP (53/35)

12 Burpees

16 KB SDLHP (53/35)

15/12 Calorie Echo Bike (25/20 airdyne)

*Rest 3 minutes between each

round.

*Score Each Round for time

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