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Thursday, October 15, 2020

CrossFit MPH – WOD

Metcon (No Measure)

“Posh Spice”

as many rounds as possible in 12 minutes:

12x back squat @ bodyweight –or– 12x single-leg squat

21/18 calorie row –or– 2 rounds of (35 mountain climber + 35 high knees)

Wednesday, October 14, 2020

In Gym:
six rounds, every 90 seconds:
3x hang power snatch

six rounds, every 90 seconds:
2x hang squat snatch

six rounds, every 90 seconds
1x snatch

At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–

six rounds:
45 seconds max goblet squat jump –or– squat jump
–45 seconds rest–

six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–

Saturday, June 27, 2020

CrossFit MPH – WOD

Metcon

Metcon (Time)

for time*:

27-21-18-15-9

atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup

*Between each set, complete 100x jumping jack

Compare results to March 20, 2020.

Saturday, August 10, 2019

CrossFit MPH – WOD

Metcon

Metcon (Time)

in teams of two, five rounds for time*:

40x pull-up

60x pushup

80x sit-up

50x synchro squat

*Every three minutes, teams must stop and run 400m together.