WOD

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26
Jan

012622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Power Clean + Hang Power Clean

10 Minutes to establish a heavy set of the complex. 1 Attempt every 2 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 American Swings

12 Burpees

12 KB Cleans (6 per side)

(53/35)

25
Jan

012522

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

6 Rounds

1 Min Max Cal Row

1 Min Max Cal Bike

1 Min Max Double Unders

1 Min Rest

After Party

4x

6 Standing Side Crunch (per side)

2 Turkish Get-ups (per side)

24
Jan

012422

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

After Party

4×6

Bicep Curls

Triceps Extensions

22
Jan

012222

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

Partner “Kevin”

3 Rounds

32 Deadlift (185/125)

32 Hanging hip touches

1000m Row

Time cap: 26 Minutes
In honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012

After Party

Core finisher

()

21
Jan

012122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

After Party

Accumulate 2:30min in L-Sit.

20
Jan

012022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

2 Rounds

50 Cal Row

25 Handstand Push-ups

Time cap: 15 Minutes

After Party

Shoulder Press (3×3)

Flat. No more than 75% 1RM. Goal is technique under tension, not a max set.

Shoulder Press (3×2)

Flat. No more than 85% 1RM. Goal is technique under tension, not a max set.

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