28
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength A: Back Squat (5 X 3 (43210) Build from last week Superset W/ 10 Hollow Rocks B: Bench Press (3 X 6 (321012) Suprset W/ 10 Bulgarian Split Squat (l/r) Metcon...

26
October
2019

The Hundred

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) Partner WOD 100 Wall balls (20/14) 100 DB snatches (50/35) 100 Cal row 100 HSPU 100 T2B 100 Box Jumps (24/20) 100 DU in between each movemen...

25
October
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Choose A or B A: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand...

24
October
2019

Crossfit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Clean (5 X 5 Start w/65%) Conditioning Metcon (Time) 5 RFT 10 Power Cleans 135/95 10 Burpees 200 Meter run

23
October
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Skill 3 Position Snatch (6 X 1 (every 90 sec ) (Hip, Midhang, Floor)Build each set Conditioning A: Metcon (AMRAP – Rounds and Reps) AMRAP 5 21 Cal Row 21 Deadlif...

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