Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

4/25/2016

CrossFit 720 – CrossFit View Public Whiteboard Metcon (Time) 4 rounds 60ft kb front rack walking lunges (24,16kg) 12 box jump overs (24,20″) 10 toes 2 bar

Click for Full Workout

Switch it!!

CrossFit 720 – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 26 min AMRAP Partner A: 400m run Partner B: S2OH (95,65#) switch and repeat Partner A: 400m run Partner B: DU (10 du = 1 rep) switch and repeat Partner A: 400m run Partner B: pull-ups switch and repeat Partner A: 400m run Partner…

Click for Full Workout

720 Barbell

CrossFit 720 – 720 Barbell View Public Whiteboard Squat Clean (5 sets: CL lift off to patella+CL DL+mid thigh SC) *start @55% AND BUILD TO 65% SC* Weightlifting 3 sets: 3 Tall split jerks *start w/ bar and build Squat Clean and Jerk (12 sets x 4 reps (split jerks)) 3 sets x 4 reps…

Click for Full Workout

4/22/16

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 10 cal AB HARD 10 maltese pushups 30ft HS walk/20 shoulder taps/5ft lateral HS walk 15 strict knee ups Hang squat clean (E40sec for 6 sets: 2 HSC TNG reps @65-70%) Front Squat (10min to build a Double @85%) *Do 2 reps every set, no…

Click for Full Workout

4/21/16

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 80 singles 60sec plank (push up position) 20 Plate G2OH 20 situps EMOM 10min: 1- 10 T2B 2- 20 Double unders + 10 Wallballs 20/14 Metcon (Time) 10.9.8.7.6.5.4.3.2.1 Power cleans 135/95 2.4.6.8.10.12.14.16.18.20 Pushups

Click for Full Workout

720 Barbell

CrossFit 720 – 720 Barbell View Public Whiteboard Muscle Snatch (6 sets x 3 reps ) A) 2 sets: HH *start w/ bar and build B) 2 sets: Hang MS *build from A C) 2 sets: Floor * build from B if possible Drop Snatch (4 sets x 3 reps *Bar and build) Squat Snatch…

Click for Full Workout

4/20/16

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) Row 250m (increase effort E50m) 10 (each leg) Lateral box step ups 5 pullups @3111 Strength 5 sets: (15min) 10 BB Front rack alternating reverse step lunges 95-135/65-95 + 6-8 weighted pullups (scaled 6-8 pullups @2111 tempo) *rest 90-2min* Metcon (Time) 650m run 9 pullups…

Click for Full Workout

4/19/16

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 300m run (11th pole) 20 shoulder rocks 20 jumping lunges 15 hip extensions Push Jerk + Split Jerk (EMOM for 9min (11 total sets): 2 PJ + 1 SpJ) **Percent based on PJ** 3 sets @65% 3 sets @70% 3 sets @75% then E90sec 2…

Click for Full Workout

4/18/16

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 5 OHS w/ 10sec hold in bottom 15 BN banded strict press 15 box jump overs High hang squat snatch (15min to build a heavy: HHSS + HSS + SS) Metcon (Time) 3 rounds: 7 Hang squat snatches 95/65 10 burpee box jumps 24/20

Click for Full Workout

720 Barbell

CrossFit 720 – 720 Barbell View Public Whiteboard Power Clean (12 sets x 1 rep *rest as needed) **2sec stop @2″above floor every rep** 4 sets @65% 4 sets @70% 4 sets @75% Front Squat (10 sets @70-70+% x 2 reps @23×1 tempo) Push Jerk (5 sets x 2 reps @75-80%)

Click for Full Workout

PARTNER WOD!!

CrossFit 720 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP: 30 Power Cleans (95/65, Adv: 135/95) — Partner holds plank 30 KB Swings (24/16) — Partner holds goblet squat 30 Box Jumps (30/24) — Partner holds ring support 30 Partner Sit-Ups w/ ball toss 30 S2OH — Partner holds…

Click for Full Workout

720 Barbell

CrossFit 720 – 720 Barbell View Public Whiteboard Accessory Spend 15min on: crossover symmetry shoulder stability movements + shoulder mobility (coaches choice) Shoulder Press (10min to build a heavy single) Push press + Push jerk (12 sets: 2 PP + 1 PJ *% based on PP) 3 sets @65% 3 sets @70% 3 sets @75%…

Click for Full Workout