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Linda

Agate Pass CrossFit – CrossFit Warm-up WOD Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

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5/25/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1 Push Press + 2 Split Jerk (9 x 1) Push Press and Split Jerk Complex9 sets increasing weight every 3rd set Metcon Metcon (Time) 6 [...]

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HIIT 5-25-18

Agate Pass CrossFit – HIIT Warm-up Metcon HIIT (AMRAP – Reps) 7 Min AMRAP: 7 KB Swings 7 Plate G2OH Rest 1 Minute 7 Min AMRAP: 6 Calorie Row 6 Burpees Rest 1 Minute 7 Min AMRAP: 5 [...]

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5/24/18

Agate Pass CrossFit – CrossFit Skill/Strength Turkish Get Up (10-15 focused minutes on Turkish Get up ) “Quality over quickness” Beginner: form/technique work Intermediate: work [...]

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HIIT 5-24-18

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP Partner 1 Run 400m Partner 2 5 Cal Row 10 box jumps 30 Jump Ropes Switch once when [...]

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HIIT 5-23-18

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) Buy-In 400m Run or 500m Row Run 200 meters or Row 250 meter after each movement: 25 Push-ups 25 Wall Balls 25 Sit ups 25 Goblet Squats [...]

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5/23/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (10 Min EMOM) Start @ 65-70% of 1 Rep Max Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Balls [...]

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TABATA TUES

Agate Pass CrossFit – HIIT Warm-up Metcon (5 Rounds for reps) TABATA 8X (20 sec work & 10 sec rest) for each movement: Row for Cals Squats Dips (off Box or GHD’s) Lunges Mountain [...]

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5/22/18

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option [...]