14
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Bench Press (4 X 5 Tempo (3030) Weightlifting Metcon (AMRAP – Rounds) 3RDS Max Reps -Power Clean for 30 seconds, rest 30 sec -Power Clean for 25 seconds...

13
June
2019

CRossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 2 rds 5 Snatch Deadlift 5 Hang Muscle Snatch 5 Behind the neck press 5 Drop Snatch Skill A: snatch first pull + high pull + snatch (5 X 1) light bar ( work on...

12
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) 4RFT 30/25 Cal row/bike/ski 400 Meter run Directly into 4RFT 30/25 Cal bike/row/ski 15 Burpee to Target 6′ ROM WOD

11
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) “Deck of Cards” Clubs = Burpees Diamonds = Wall Balls (20/14) Spades = Hang Power Clean (95/65) Hearts = Toes to bar Joker = 1 min Plank Ace...

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