Monthly Archives: September 2016

9.30.16

West Plano CrossFit – CrossFit Skill Work – Double Unders Metcon (Time) 300 Double Unders for time or 10 Minute EMOM (See below).If you are still working on double unders then this will be a 10 minute EMOM as follows:

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9.29.16

West Plano CrossFit – CrossFit Metcon (Time) 4 Rounds: 400 M Run 8 Sandbag Get Ups (4 e/s) 12 Mountain Climbers (L/R =1)

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9.28.16

West Plano CrossFit – CrossFit Conditioning Metcon (Time) 1 Round: 800 Meter Row 80 Double-Unders 21 Hang Power Cleans (115/80) Directly into 2 Rounds: 400 Meter Row 40 Double-Unders 15 Hang Power Cleans (115/80) Directly into 3 Rounds: 200 Meter

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9.27.16

West Plano CrossFit – CrossFit Weightlifting Metcon (Weight) Power Clean
 Starting on the 0:00… 0:00 – 2:00 – Every 20 Seconds x 6: 1 Power Clean (70%) 2:00 – 3:00 – Rest 3:00 – 7:00 – Every 40 Seconds x

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9.26.16

West Plano CrossFit – CrossFit Barbell Conditioning Metcon (Weight) Snatch Waves With a Running Clock (0:00-11:00)… Minute 1 – 2 Squat Snatches @ 70% Minute 2 – 2 Squat Snatches @ 75% Minute 3 – 1 Squat Snatch @ 80%

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Diane with a Twist

West Plano CrossFit – CrossFit Metcon (Time) 21-15-9-9-15-12 Dead lifts Push press 200 M Run Bear Complex (7 reps of each) Power Clean Front Squat Push Press Back Squat Second Push Press

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9.23.16

West Plano CrossFit – CrossFit Weightlifting Front Squat (7 x 3 Across) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 12: 15 Calorie Row 12 Burpee Box Jumps (24″/20″) 9 Clean and Jerks (135/95)

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9.22.16

West Plano CrossFit – CrossFit Metcon (Time) 40 Abmat Situps 10 Kettlebell Swings (55/35) 30 Abmat Situps 20 KB Swings 20 Abmat Situps 30 KB Swings 10 Abmat Situps 40 KB Swings

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9.21.16

West Plano CrossFit – CrossFit Conditioning Metcon (AMRAP – Reps) AMRAP X 15: 55 Power Snatch 95/65 55 Pull Ups 55 Calorie Row 55 Handstand Push Ups Modification for Pull Ups: Level 1 – 55 Reps RX Level 2 –

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9.20.16

West Plano CrossFit – CrossFit Weightlifting Metcon (No Measure) Power Clean Waves Percentages taken off your 1RM Clean. Unlike yesterday, there is not a one minute rest between waves. All singles (No “Touch-and-Go”). Work the set-up. With a Running Clock

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