Month: March 2018

3.31

CrossFit Love – CrossFit View Public Whiteboard Dynamic WU with Coach (No Measure) Sweat, mobilize, activate with coach for 5-10 minutes. HAPPY BIRTHDAY ABBY!!!! (Time) FOR TIME: Buy In: 400 M MB Partner Run SPLIT REPS EVENLY (except 3 Rounds: 33 Alternating KB/DB Box Step Ups (60/30) 33 Burpees 200 M Run (both) 3 Rounds: …

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3.30

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds 12 Face Pulls 2s pause 12 High Plank KB Drag Thru 12 KB Pull Overs in Single Leg Bridge Position (tab KB on ground, R leg first round, L leg second Round) Bench Press (4 x 12 @ RPE 7) LIMIT to TWO …

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3.29

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds 10 Alt Spiderman Stretch with T/S rotation (back knee off of ground) 20 Calf Raises with hands on wall :30 OH SA DB Hold ea ——— PVC Demo with coach Behind the Neck Sotts Press (3 x 8) -Heels elevated if restricted -Sitting …

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3.28

CrossFit Love – CrossFit View Public Whiteboard BB RDL (4 x 5 – sets across @ RPE 6) 3 – 2 – 1 – 1 TempoSuper Set with 3 Box Jumps – quiet landing 3-2-1-1 tempo means: -3 sec negative -2-sec pause -1 sec back up -1 sec rest at the top ***Coaches note Every …

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3.27

CrossFit Love – CrossFit View Public Whiteboard Shoulder Press (Sets of 10, 8, 6, 6, 6 @ RPE 7 for final set ) (Strict Press) Warm-up (No Measure) Foam Roll Lats x :45 ea ————- 3 Rounds –16 Alt. Downward Dog Toe Taps https://www.youtube.com/watch?v=0tQmg7y1-j8 –16 Deadbug Band Pull Aparts https://www.youtube.com/watch?v=Dp-ITSP5C_Y –16 Pallof Sitr the Pot …

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3.26

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) Spiderman Strech x :45 each ———- 2 Rounds 10 Goblet Squat Press Outs with 5s pause in bottom 5 Hamstring Bridge Walk Outs Down and Back Farmers Carry AHAP 5 KB/DB Squat Jumps with pause at bottom Back Squat (3 x 12 @ RPE 5.5) …

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3.24

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) Fun WU w coach Metcon (Time) 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16 Deadlifts @ 225/155 16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Ab Mat Sit Up with MB (MB Touches Above Head and at Toes) Patner 1 Completes 1/15 Partner 2 Completes 2/14 Partner 1 Completes 3/13 Partner 2 Completes 4/12 ….. Cash Out 30 Renegade …

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3.23

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) Wrist prep 1:00 varied hand position Alt. Spiderman stretch with T-Spine Rotation x 8 ea hold 5s ———– 4 Rounds increasing weight and instensity 4 Paused thrusters 3 Pull Ups :20 Low Plank Hard Style CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP …

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3.22

CrossFit Love – CrossFit View Public Whiteboard Hang Power Snatch (Work up to a max hang power snatch in 8:00) Warm-up (No Measure) PVC and Barbell Warm Up with Coach Including: A. Drop Snatch B. Tall Snatch C. Paused segmental snatch deadlifts D. Tempo OHS Power Snatch (1 Power Snatch, 1 OHS in 8 Minutes …

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3.21

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) Tabata for 6:00 Airsquats Double Unders Hollow Rocks Metcon (Time) Alternating Movements with a Partner 5 Rounds 250 M Row 30 Wall BAlls 15 T2B Cash Out: 50 Alternating Push ups

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