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workout of the day
[WOD]

wednesday

6/30/2020

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Picture

Warm-up

EMOM x 6 MINUTES
MIN 1 - :25 High Knees / :25 Butt Kickers
MIN 2 - 10 Scap Pull-Ups + Dead Hang on Bar
MIN 3 - :25 Inch Worms / :25 Good Mornings
MIN 4 - 10 Elbow Punches + 10 Strict Press
MIN 5 - :25 High Skips / :25 Jumping Jacks
MIN 6 - 10 Kipping Swings + Active Hang on Bar

Strength

ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

Metcon

​FOR TIME
800m Run

Immediately Into...

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)
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tuesday

6/29/2020

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Picture

Warm-up

AMRAP x 3 MINUTES
20 DB Toe Taps
10 Scap Push-Ups
10 Up-Downs

Into…

AMRAP x 3 MINUTES
20 Single Unders
10 Scap Pull-Ups
10 Push-Ups

Skill

​EMOM x 12 MINUTES
MIN 1 - :50 Double or Triple Under Practice or Reps
MIN 2 - :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

Metcon

​EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)
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monday

6/28/2020

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Picture

Warm-up

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges

Strength

Push Jerk
​Heavy 5 rep
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Metcon

​FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)
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    Author

    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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Fort Collins CrossFit provides a positive and challenging environment that promotes health, fitness, well-being, and community. Personal improvement is constantly pursued through proper coaching, strong programming, building of relationships, and striving for excellence in everything we do. 

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  • Home
  • Services
    • Fitness Services
    • Mobility Library
    • Corporate Wellness
  • Get Started
  • The WOD
  • Community
    • Coaches
    • Members
  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News