Crossfit Lynchburg

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Saturday, February 17, 2018

CrossFit Lynchburg – CrossFit

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Turkish Get Up (20 min to a 1RM – right and left hand)

Metcon (AMRAP – Reps)

With a partner-

10 Min max rep KB SNATCH


10 Min max rep bar dips RX ring dips RX+

score is total reps.
Dip standard-
Top of tricep must be at parallel or below at bottom.
Scale to deficit push w plates if necessary

Friday, February 16, 2018

CrossFit Lynchburg – CrossFit

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Metcon (Time)

Squat Clean 135/155/165 RX 225/245/275 RX+
Women’s Weight for squat cleans:
85/105/115 RX 105/125/145RX+

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
4 Squat Snatch 115/75 RX 185/125 RX+

Thursday, February 15, 2018

CrossFit Lynchburg – CrossFit

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Metcon (Time)

3rds w/ Partner for time – 15 min Cap

Row 1000 – switch at 500
Rest 1 Min
Row 500 – switch at 250
Rest 1 min

Metcon (No Measure)

Incline DB Bench x 8
Superset w/
Prone DB Row on Incline Bench w/ squeeze at top x 8

W/ partner
Band Tricep Press downs x 100 reps- guys – Green band ladies- purple band – Max Reps
– partner holds plank until other partner finishes

Saturday, February 10, 2018

CrossFit Lynchburg – CrossFit

Metcon (AMRAP – Reps)

6 Sets Each, Alternating with a Partner:
1 Minute Max Cal Bike/Row
1 Minute Max Rep Burpees

*1 Partner exercises at a time, one works while other rests*

**Score is total calories + Reps**

What is CrossFit?

CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some, by performing those exact movements in our workouts. We use exercises from Olympic weightlifting, gymnastics, and track and field, and the programs are always varied, so your body is always adapting, getting stronger, faster, and better conditioned.

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