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CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up…

CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… ATHLETE GOAL… Building to 3RM in the strength…keep the bar moving quickly with TNG, but no slamming of the bar. In the workout, pedal to the floor! Run harder than you…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group 400m Run Into 6 min AMRAP: 6 Strict Press 6 Clean Deadlifts 2 Burpees 6 Muscle Cleans 6 Hang Power Clean 2 Burpees 6 Push Press 6 Push…

CrossFit TW18 – CrossFit View Public Whiteboard Metcon (Time) Buy in – 8 x 200m Sprints ( YGIG) Straight Into – 8 Rounds – 8 RKBS (24/!6) 8 KB Box Step Ups 8 TTB/K2E 8 KB Goblet Squats 8 HSPU/…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg Swings Strength Front Squat (3-3-3-3-3)…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 2 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind…

CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… ATHLETE GOAL… During the Skill Session, athletes should use this time to practice their C2B Pull-up and Muscle-up skills that will transfer to the workout. For those who are close this…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch Workout Metcon (No Measure)…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) You go, I go partner chipper warmup 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Down 1000m Row (Switching every 250m) Benchmark Fight…