June 7, 2019

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Partner amrap


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

20 min Amrap

Partner a- 200m run

Partner b- Amrap

10 devils press 35/20

20 v ups

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June 6, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

3x 4:00 Amrap 2:00 rEST between

12 dB hang sq cleans 40/20

6 db facing burpees
Score = lowest rounds +reps

Warm-up

3x

1:00 jump rope

1:00 Bottom Squat hold

15 Squat jumps

10 Hammer curls

Db front squats

R double db swings

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June 5, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

2 rounds for time

Lunge 100 ft.

Handstand walk 100 ft.

50 strict pull-ups

50 push-ups

Warm-up

2x

400m run

Plank

Bear walk

Sampson

Pull up negatives

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June 4, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

On a continuously running clock, 2 minutes of each for max reps of:

Burpees

Reverse burpees

Double-unders

Row (for calories)

Squat

30-in. box jumps

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June 3, 2019

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Overhead squat


CrossFit Saint Helens – CrossFit

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Overhead Squat (5-3-3-1-1-1)

Warm-up

Pass throughs

Iron cross

Spider

Sampson

Banded walking

Hs hold

Pvc wall squat therapy

Transition grip ohs

Strict oh press, push press, jerk

Returning bar to back

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June 2, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (Time)

Row 2,000 meters

21 cleans 135/95

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

Warm-up

2x

Mt climbers

Spider

Squat with Thoracic rotation

Toe touches

Clean progression

Thruster

3x

100m row

Build to 5 rep for workout

May 30, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

Every 8:00 for 3 rounds

20/15 cal row

20 t2b

20 d ball clean 70-100/50-30

20 s2oh 115/75

20 box jump over 24/20

May 29, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds for time of:

2 legless rope climbs, 15-ft. rope

35 wall-ball shots

Warm-up

Bike 1:00

15 Wall ball squats

:30 Rope hang accum

Bike 1:00

10 Wall ball thruster

3 Rope negatives

1:00 bike

10 Wall ball

1 Rope climb

May 28, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds for time of:

1,000-m row

15 clean and jerks 135/95

Warm-up

2x

Run 400m

Wrist stretches

Broad jumps

Sumo inchworm

Clean and jerk tng

May 27, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

2x

400m farmer carry 40/20

7 wall walks

20 burpees

18 min cap
Rx+ 50/35, 10 wall walks, 30 burpees same cap

Warm-up

2-3 rounds

8 each sa high pull

8 each alt kossack

8 sumo deadlift high pull with kb

8 alt spider