WOD

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26
Sep

092722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP

3 Cleans (135/95)

3 Toes to bar

6 Cleans

6 Toes to bar

9 Cleans

9 Toes to bar

Cont’d…
Reps ascend by 3 each round.

After Party

Power Clean (3×1)

– 1 attempt every 2 minutes

– Ascending in load

25
Sep

092622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Chest to Bar Pull-ups

10 Hand Release Push-ups

20 Box Step ups (24″/20″)

After Party

Accumulate 3 min in static position, hollow hold and or L-Sit (combined total time).

24
Sep

092522

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Reps)

Tabata DB Hang Clean (50/35)

Tabata Hollow Hold

Tabata Burpees

Tabata Cal Bike
– Completing the full 8 rounds of each movement before moving on (:20 on; :10 off)

– DB clean is single arm, switch hands each round

After Party

x3

:20 Side plank (per side)

:20 Deadhang from pull-up bar

23
Sep

092422

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

24 Minute AMRAP

9 Squats

7 Sit-ups

5 Push-ups
Trading full rounds

After Party

x3

6 Single leg glute bridge (per side)

6 Standing side crunch (per side)

20
Sep

092122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

10 Squat Snatch (95/65)

100 Double Unders

Time cap: 12 Minutes

After Party

x3

6 Goodmornings

10 Strict/weighted Sit-ups

19
Sep

092022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Shoulder Press (95/65)

10 Strict Pull-ups

200m Run

After Party

4×5

Bicep Curls

Triceps Extensions

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