Archive for March 2017

3/31/17

CrossFit Peachtree – CrossFit Strength Press in a Split Jerk (3×3) *Strict Press in your split jerk position, maintain position. *Keep back knee bentLight weight Weightlifting Split Jerk (1RM) 12min to find a heavy single for today Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP Run 800m 50 Pullups 40 Alternating DB Snatches 40/20…

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3/30/17

CrossFit Peachtree – CrossFit Weightlifting Squat Clean (1RM) 10min to find a heavy single for today Strength Front Squat (4×3) 60,65,70,75% Metcon Metcon (Time) For Time 20 Power Cleans 20 Thrusters 20 Shoulder to Overheads 20 Overhead Squats Rx 95/65 Rx + 115/80 *At the top of every minute you must stop and do FOUR…

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3/29/17

CrossFit Peachtree – CrossFit Strength SUPERSET Weighted Pull-ups (10×3) L-Sit (10x 10-15sec) Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP Run 200m 10 Hang Power Snatches 95/65 30 Double Unders 10 Strict Toes to BarRx+ 115/80

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3/28/17

CrossFit Peachtree – CrossFit Strength Back Squat (10min EMOM) **2 Back Squats every minute starting around 50% *Work up to a heavy Double within the 10min EMOM Metcon (Time) “Karen meets JT” 50 Wallballs 20/14 21 HSPU 21 Ring Dips 21 HR Pushups 50 Wallballs 15 HSPU 15 Ring Dips 15 HR Pushups 50 Wallballs…

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3/27/17

CrossFit Peachtree – CrossFit Strength SUPERSET Bench Press (10×3) @75-90% Single Arm KB/DB Row (10×3) -Using a bench. -1 knee and hand on the bench -Pull all the way to the chest -Can use KB or DB5sec Hold at the top Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP 2 Deadlifts 3 Hang Power…

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3/26/2017

CrossFit Peachtree – CrossFit Warm-up Turkish Get Up (10 each side) Metcon Metcon (AMRAP – Rounds and Reps) 20 min Partner AMRAP Alternate Between Movements: 10 Power Snatches 10 Goblet Squats 10 Burpees 10 Ring Dips 10 V-Ups

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3/25/2017

CrossFit Peachtree – CrossFit Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Metcon Metcon (Time) Kelly’s Little Sister, Kelsey 5 Rounds for Time: 200 M Run 15 Box Jumps 24/20 15 Wall Balls 20/14

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17.5

CrossFit Peachtree – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10…

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3/23/17

CrossFit Peachtree – CrossFit Warm-up 10min Foam/LAX Ball Roll 10min Hip Mobility with Coach Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 30 Double Unders 20 Abmat Situps 10 DB Thrusters 20/10 5 Burpees -REST 1MIN- cgparkas cgparkas

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3/22/17

CrossFit Peachtree – CrossFit Strength SUPERSET Shoulder Press (8×4) 65-80% Weighted Pull-ups (8×4) Heaviest possible Metcon Metcon (Time) 3 Rounds 22 Power Clean and Jerks 115/75 31 Toes to Bar

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