03
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Thacker part 1. (No Measure) 3 rounds – Barbell ankle stretch (10 sec.) Barbell overhead static hold (10 sec.) Barbell bottom position overhead squat hol...

02
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Weightlifting Snatch complex (3 X 3) Power Snatch + Hang Squat Snatch + Snatch Balancefocus on full hip extension and drive yourself under the bar Conditioning Metcon...

01
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Back Squat (5 @45%, 5 @ 55%, 5 @ 60%, 5 @ 65%) Superset w/ 15 Hollow rocks Gymnastics A: Metcon (Time) for time 100 Toes to bar *Every break 1...

30
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 3NFT 30 Double unders/60 Single unders 10 Banded Good Mornings 10 Spiderman Lunge w/ Twist Barbell warmup with thacker (No Measure) 2 Rounds of Thacker 5 stric...

28
September
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 400 Meter run Conditioning 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 5 RDS 3 Rope Climbs 10 Sumo Deadlift (225/155) 20 Wall Balls (20/14) 30 R...

27
September
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bent Over Row (5 X 5) Superset w/ 10 Weighted Alkenas Conditioning Metcon (Time) 10RFT 10 Russian KB Swings (70/53) 20 Air Squats 30 Double unders/ 90 Single...

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