Archive for June 2017

'Merica

CrossFit Peachtree – Intro Strength Deadlift (8 minutes to work up to a heavy deadlift ) Metcon Metcon (AMRAP – Rounds) With a partner get as many rounds and reps as possible in 20 minutes. 50 Air squats 50 ring rows 50 burpees 50 ab mat sit ups 50 push ups 50 box jumps nike…

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6/30/17

CrossFit Peachtree – CrossFit Strength Back Squat (1RM ) 17min to find heavy single for today Warm up Example: 8@ ~ 30-50% 5@~ 60% 3@~ 70% 1@ ~ 80% 1@~ 90% (max out) 101% (max out) + ~ 2-5% ** Rest 2minutes when the weights light, as it gets heavier, rest longer. No longer than…

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6/29/17

CrossFit Peachtree – CrossFit Weightlifting 3-Position Paused Clean (Every 90sec for 8sets) 3sec Pause 1. 1inch off the floor 2. At the knee 3. Mid Thigh Metcon Metcon (Time) Run 800m 30 KBS 53/35 30 Ring Dips 30 Doubles Unders Run 400m 60 Doubles Unders 60 Abmat Situps 60 Pullups Run 800mRx+ 70lb, Chest to…

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6/28/17

CrossFit Peachtree – CrossFit Weightlifting 1 Push Press + 1 Power Jerk + 1 Split Jerk (10min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 Front Squats 135/95 7 Handstand Pushups**Rest 2min** Metcon (AMRAP – Rounds and Reps) 5min AMRAP 5 Shoulder to Overheads 135/95 5 Box Jumps 24/20 zapatillas air max…

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6/27/17

CrossFit Peachtree – CrossFit Weightlifting Weightlifting 1 Snatch High Pull + 1 Hang Power Snatch(knee) (10min EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Burpees 20 Double Unders 10 Pullups 20 Doubles Unders 10 Toes to Bar 20 Doubles Unders catalogo de pandora catalogo de pandora

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6/26/17

CrossFit Peachtree – CrossFit Weightlifting Thruster (15min EMOM) *1 every minute working to a new 1RM! ** From the floor or out of the rack, up to you. Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# zapatillas air max zapatillas air max

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Sunday Funday

CrossFit Peachtree – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner Ping-Pong 20 min AMRAP 1 Partner works for a round while other partner rest 1 Snatch 95/65, 5 pull ups, 10 air squats (Partner 1) 2 Snatch 95/65, 5 pull ups, 10 air squats (Partner 2) 3 Snatch 95/65, 5 pull ups, 10…

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6/24/2017

CrossFit Peachtree – CrossFit Metcon The Peach (Time) 1 Mile Run 100′ KB Overhead Carry (50′ per arm) 21 Goblet Squats (53/35#) 21Ring Dips 100′ KB Overhead Carry 15 Goblet Squats 15 Ring Dips 100′ KB Overhead Carry 9 Goblet Squats 9 Ring Dips The Peach w/ Partner (Time) Split work evenly, alternating turns. 1…

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6/23/17

CrossFit Peachtree – CrossFit Weightlifting Snatch Balance + 2 Overhead Squats (Every 90sec for 8sets ) Metcon Metcon (Time) In Teams of 2-3 2 Rounds for time 60 Cal Row 50 Burpees over the Bar 40 Deadlifts 165/115 30 Chest to Bar Pullups 20 Strict HSPU

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6/22/17

CrossFit Peachtree – CrossFit Strength Front Squat (3RM) 15min to Establish a 3RM Weightlifting Split Jerk (8min EMOM) 2 Every minute building in weight Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 Russian KBS 53/35 15 Goblet Squats 53/35 20 Double Unders**Rx+ 70/53

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