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15
Jan

011522

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP “Luke”

30 Minutes

500m Row

15 Clean and Jerk (155/105)

500m Row

30 Toes to Bar

500m Row

45 Wall balls (20/14)

500m Row

45 American Swings (53/35)

500m Row

30 Ring Dips

500m Row

15 Weighted Lunges (155/105)

500m Row

*One person working at a time, split the work how you choose.
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.

Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.


14
Jan

011422

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Time cap: 10 Minutes

After Party

Accumulate the following:

2:30 in L-Sit

3×6 Standing side crunch (per side)

4x100ft Farmer carry (heavy)

*2x wall to rig or 1 full length of gym and back

13
Jan

011322

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Minute AMRAP

15 Cal Bike

7 Snatches (95/65)

7 Burpees
Waterfall style, partners will be working at the same time both completing all the reps in each round BUT they can not move on to the next movement until the person in front of them is finished.

The workout will start with one on the bike and one resting but as soon as the biker is done the other partner begins their 15 cals and the workout continues from there as described above.

After Party

Metcon (Weight)

10 Minute E2MOM

1 Power Snatch
Flat or ascending.

12
Jan

011222

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

1000m Row

50 Wall balls (20/14)

500m Row

25 Wall balls

500m Row

25 Wall balls

1000m Row

50 Wall balls

Time cap: 22 Minutes

After Party

Tabata

Hollow Hold

10
Jan

011022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Push Jerk (5×1)

Flat or ascending.

Metcon

Metcon (Time)

3 Rounds

25 DB Push Jerks

50 Double unders

25 DB Step-ups

50 Double unders

(50’s/35’s)(24″/20″)

Time cap: 15 Minutes
Two DBs for Push Jerks and Step-ups.

7
Jan

010722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

After Party

4×6

Bicep Curls

Triceps Extensions

6
Jan

010622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

5 Power Cleans (185/125)

15 Sit-ups

After Party

Metcon (Weight)

10 Minute E2MOM

1 Clean
Flat or ascending.