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3/6/2017

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CrossFit 845 – CrossFit

Weightlifting

Back Squat (Establish a 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

“I Go, You Go”

With a partner:

9 – AMRAP

8 Burpees

8 KB Swings (53/35)

8/6 Assault Bike
An “I Go, You Go” goes as follows:

P1 – 8 Burpees

P2 – 8 KBS

P1 – 8 Ass Cal

P2 – 8 burpees

P1 – 8 KBS

P2 – 8 Ass Cal

03052017

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CrossFit 845 – CrossFit

Gymnastics

Metcon (No Measure)

3 Rounds

30 sec HS hold (find the hollow)

9 Strict HSPU (scale down to previous progressions NO AbMats)

5 TTB (scale with Kip and big Lat pull)

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders (30-25-20-15-7 attempts)

Russian KB Swings (70/44)

Sit Ups

Air Squats
CAP=25min

03/03/17

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CrossFit 845 – CrossFit

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

03/03/17

By: 0

CrossFit 845 – Lite CrossFit-Challengers Only

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds