Workout Of The Day

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CrossFit 1490 – CrossFit

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Pull Up Strength Work

10×3 Eccentric Pull Ups (3-5 second decent/negative) , Jump to the top of the bar so chin sits above bar

*Focus on straight line movement and control. Looking for smooth control, not speed*

-then-

5×10 Assisted Barbell Pull Up

*Light weight, focus on straight line motion

*Place weight on lap with feet on box.

Squat Clean

3 Rounds (All Singles)

-4 Squat Cleans (55-65%)

-3 Squat Cleans (65-75%)

-2 Squat Cleans (75-85%)

– rest 2minutes between sets –

wod

CrossFit 1490 – CrossFit

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Metcon (Time)

“Drogon”

3 rounds

-100 DU

-25 T2B

**Rest 1:1**

3 Rounds

-50 DU

-6 BMU

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CrossFit 1490 – CrossFit

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Shoulder Press

Lets work up to a heavy 3 in 7 working sets

**rest 1-2 min between sets**

Metcon (Time)

3 Rounds for time

-35 CAL Row

-30 GHD sit ups

-35 Deficit Push ups (hands on 45/25# plate, chest touches ground)

wod

CrossFit 1490 – CrossFit

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Metcon (Time)

Gymnastics Cycling

For Time

4 Unbroken Sets of

-5 C2B Pull Ups

-4 T2B

-3 BMU

*Scale- just break in between movements*

Metcon (AMRAP – Reps)

Gymnastics Stamina

on the 2:00x 5

-9 Bar facing burpees

-30 DU

-Max HSPU with time remaining

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Announcements

I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!

CrossFit 1490 – CrossFit

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Snatch

Olympic Heavy

on the 2:00x 5

-1 Power Snatch

-1 Overhead Squat

-1 Squat Snatch

Sets 1-2 65-70%

Sets 3-5 Build to a heavy 3

Metcon (Time)

“Brown Bear, Brown Bear”

15-12-9

-BMU

-Squat Snatch (135/95#)

**Run 400m after each round while bear hugging a 20/14# med ball**

wod

Announcements

I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!

CrossFit 1490 – CrossFit

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Metcon (Time)

Bench and Beers

3 Rounds for time

-15 Bench presses (135/95#)

-15 Double Hammer Curls (35/25#)

Metcon (Time)

2 Rounds for time

-100 DU

-30 Alternating DB Snatches (50/35#)

wod

Announcements

I have added an order sheet for new shirts on the desk. It will be a different quality shirt for the males. The females will be a crop top style. Thanks for all your support!

CrossFit 1490 – CrossFit

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Metcon (Time)

“Litter Box”

3 Rounds

-3 Burpee Box jumps (24/20″)

-6 Double DB squats (50/35#)

-9 Deadlifts (155/105#)

50/35 Cal Row

3 Rounds

-3 Burpee Box Jumps

-6 Double DB Squats

-9 Deadlifts

50/35 Cal Row

3 Rounds

-3 Burpee Box Jumps

-6 Double DB Squats

-9 Deadlifts

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CrossFit 1490 – CrossFit

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Metcon (Time)

Fibonacci Fran

1-1-2-3-5-8-13-21

-Thrusters (95/65#)

-Pull Ups

Get Your Sweat On