29
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Accessory Work 3rds 10 Eccentric Toes to bar ( 4 sec ) 6 Tempo Weighted Alkenas (3030) 10 Supermans TEAM WOD Metcon (AMRAP – Reps) Partner WOD Every 4 mins X 6 2...

28
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Weightlifting Hang Clean (10 mins to find a heavy 2RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 1 Rope climbs 30 Double Unders 10 Thrusters (95/65) Skill...

27
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill push press + push jerk + split jerk (5 X 2) Conditioning Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Bench Press Jumping Lunges Pull ups EXTRA PERFORMANCE WORK Metcon (Ti...

26
June
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Power Snatch (5X3 (Touch and Go) Build each set Conditioning Metcon (Time) Every 5 minutes complete 1 set. 3 sets 400 Meter run 7 Power Snatch 7 Burpee over b...

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