CrossFit-479 Posts - TopicsExpress

CF479 - Tuesday 1/20 EMOMx8 Even: 7 Deads @ 65% of 1RM Odd: 40
CF479 - Tuesday 1/20 EMOMx8 Even: 7 Deads @ 65% of 1RM Odd: 40 Dubs or 60 sec of practice/progressons Mid-line Accessory Work: Tabata Mash-Up of: 8 ro...

CF479 - Thursday 1/8 (Bring a friend thursday) Gearing up for a
CF479 - Thursday 1/8 (Bring a friend thursday) Gearing up for a good workout tomorrow! Scale if you need to tomorrow! Also feel free to bring a friend...

CF479 - Saturday Partner WOD 1/3 10 min AMRAP: 20 - Cal Row 5
CF479 - Saturday Partner WOD 1/3 10 min AMRAP: 20 - Cal Row 5 C2B pull ups + 10 OHS (115/75) *One athlete rows the 20 calories while the other perfor...

CF479 - Monday 12/29 Strength: 15 min Weightlifting
CF479 - Monday 12/29 Strength: 15 min Weightlifting Warm-Up: Snatch + OHS 3x1 @70% 3x1 @75% 2x1 @80% 2x1 @85% 2x1 @85%+ (as heavy as possible) Metcon:...

CF479 - Wednesday 11/19 Metcon: EMOMx6: ODD: 3 Front Squats @
CF479 - Wednesday 11/19 Metcon: EMOMx6: ODD: 3 Front Squats @ 50% of 1RM (5 second hold at bottom of squat) Even: 20 Dubs EMOMx6: ODD: 2 High Hang Squ...

CF479 - Thursday 11/13 (Bring A Friend Day!) Gymnasty: 20 min of
CF479 - Thursday 11/13 (Bring A Friend Day!) Gymnasty: 20 min of skill work with: Kipping & Butterfly Pull-up Efficiency (Progressions from Coach Carl...

CF479 - Wednesday 11/12 Strength: Every 2 min for 12 min (6 sets)
CF479 - Wednesday 11/12 Strength: Every 2 min for 12 min (6 sets) perform the following: Front Squat + Jerk x 1 rep @ 90% *Based off your 1RM clean an...