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CrossFit Farragut

Tuesday 09/26/2017

CrossFit Farragut – CrossFit A. : Metcon (No Measure) 12 min amrap for quality 20-30 sec top support on rings 20-30 sec bottom support on rings 8/side goblet curtsy lunge 8/side bottoms up KB press B. : Metcon (AMRAP – Reps) 10 min amrap 30 sit ups 15 push press (95/65) *every 2 rounds completed […]

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Thursday 6/14/2017

CrossFit Farragut – CrossFit Gymnastics Kipping skill/practice B: Metcon (AMRAP – Reps) 20 min amrap of50ft/arms bottoms up kb front rack walk 1 min bike 50ft sled push 1 min row 50ft rope pull 1 min single unders 50ft/arm heavy single arm suitcase carry

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Wednesday – 6/14/2017

CrossFit Farragut – CrossFit A: Snatch Grip RDL (X 4-5 reps x 4-5 sets) Slow lowering to end range of motion, pause 1 sec, and explode up B1. : Metcon (Weight) 5 min3RM close grip bench press B2.: Metcon (AMRAP – Reps) 5 min amrap15-12-9 Hspu KB swing @ 53/35 B3.: Metcon (AMRAP – Reps) […]

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Tuesday 6/12/2017

CrossFit Farragut – CrossFit A: Metcon (No Measure) 3-4 rounds not for time 12-15 reps/arm Single arm bent over DB row 10-12 DB upright row 8-10/side Split stance Russian KB swing 20 Russian twist B: Metcon (Weight) OTM x 20 1st – 12-15 Wall Balls 2nd – 100m run 3rd – 10 double KB deadlift […]

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Monday 6/12/2017

CrossFit Farragut – CrossFit A1.: Push Press (6-6-4-4-2-2) A2.: GHD Situps (accumulate a total of 30-40 reps in b/t push press) B: Metcon (AMRAP – Reps) 12 min amrap 3 power snatch @ 95/65 3 toe to bar 3 box jump 24/20 6 power snatch @ 95/65 6 toe to bar 6 box jump 24/20 […]

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Friday 6/9/2017

CrossFit Farragut – CrossFit A: Clean and Jerk (1) quickly warm up to a technical tough single in 6-8 minutes B: Metcon (3 Rounds for reps) B1. amrap in 3 min of 9 strict press @ 65/45 3 strict pull ups rest 3 min B2. amrap in 3 min of 6 push jerk @ 95/65 […]

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Thursday 6/8/2017

CrossFit Farragut – CrossFit A: Back Squat (1-10-1-10) B: Metcon (Time) 4 rounds for time 400m run 100ft LA front rack KB carry 53/35 6 LA front rack KB squat 53/35 100ft RA front rack KB carry 53/35 6 RA front rack KB squat 53/35 20 sit ups 22 min time cap

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Wed 6/7/2017

CrossFit Farragut – CrossFit Skill 3 sets of the circuit 30 sec on 30 sec rest of 1) Double DB/KB OH Walk 2) accumulate as much time in top support on rings 3) hollow hold 4) accumulate as much time in bottom support on rings Conditioning B: Metcon (5 Rounds for time) Start a new […]

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Tuesday 6/6/2017

CrossFit Farragut – CrossFit Weightlifting A.: Deadlift (x 7 reps x 4 sets across) reps are touch and go with a double overhand clean grip rest 60-90 sec b/t sets Conditioning B.: Metcon (Time) 15 power cleans (155/105) 20 front squats (155/105) 25 bar facing burpee rest 5 min repeat for a total of 2 […]

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Monday 6/5/17

CrossFit Farragut – CrossFit Conditioning 12 min amrap for quality 25ft LA OH DB walking lunge 30 sec side plank 25ft RA OH DB walking lunge 30 sec side plank 30 sec butterfly kipping motion Conditioning 20 min amrap 200 m run with med ball 20 alternating DB snatch 200 m run w/med ball 10 […]

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