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Learning Resources

Suns out

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat (Find new 1RM) We’ve spent the last 4 weeks preparing for these new PRs Sumo Deadlift (Find new 1RM) Programming will be changing later this week. Check Facebook for more details later this week Metcon Metcon (AMRAP – Reps) 3 Rounds of: 1 min […]
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Partner/ Team WOD Longer (20-40 Min)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Metcon (Time) Synchro City 10-9-8-7-6-5-4-3-2-1 Partner Deadlifts (315/ 205) Burpee over Bar 100 m Run each round Partners must lift bar together, perform synchronized burpees, and run around track together each round
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Dynamic Effort Upper/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Push Press (E2MOM-5) 85% of 1RM for 2 reps Bench Press (E2MOM-5) 85% of 1RM for 2 reps Supinated Barbell Row (E2MOM-3) 10 reps with challenging weight Metcon Metcon (Time) Buy in- 200 meter run with slam ball 4 RFT: 10 Pull-ups 10 Box Jumps 10 […]
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Dynamic Effort Lower/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat (E2MOM-5) 85% of 1RM for 2 reps Sumo Deadlift (E2MOM-5) 85% of 1RM for 2 reps Romanian Deadlift (E2MOM-3) 10 reps with challenging weight Metcon Metcon (Time) 4 Rounds of: 10 Thrusters(95/65) 10 T2B 1 min of rest
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Weightlifting Strongman Practice Day

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Clean and Jerk Complex (Perform 5 sets of:) 1 Clean Pull + 1 Power Clean + 2 Jerks Farmer’s Carry (Max for 100 feet) Metcon Metcon (Time) 15 Bent over Rows (135/95) 500m Row 15 Overhead Squats (135/95) 500m Row 15 Bent over Rows (135/95) 500m […]
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Max Effort Upper/ SWOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Gymnastics Within 30 minutes find: Strict HSPU Strict Toes-To-Bar Strict Toes-To-Bar Push-ups Inverted Body Row Metcon 15 minute time cap Metcon (Time) Buy in – 100 Double unders 21-15-9 of: American Kettlebell Swings (1.5-pood/1-pood) Burpees Cash out- 100 Double unders
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Max Effort Lower/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting 30 minute time cap Front Squat (5RM) Front Squat (5RM) Romanian Deadlift (5RM) Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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Partner/ Team WOD Longer (20-40 Min)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Metcon Metcon (Time) Accumulate 10 minutes of hanging as a team of 2. Hang any way you choose, as long as your elbows are locked and your feet are off the ground. Every time a team member drops, both people will need to: Run 400 meters, perform […]
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Dynamic Effort Upper/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Push Press (E2MOM-5) 80% of 1RM for 3 reps Bench Press (E2MOM-5) 80% of 1RM for 3 reps Supinated Barbell Row (E2MOM-3) 10 reps with challenging weight Metcon 15 minute time cap Metcon (Time) 4 RFT: 2 Rope Climbs 10 Ring Dips 15 Wall Ball (20/14)
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Dynamic Effort Lower/ Short WOD (8-15)

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit Weightlifting Back Squat (E2MOM-5) 80% of 1RM for 3 reps Sumo Deadlift (E2MOM-5) 80% of 1RM for 3 reps Romanian Deadlift (E2MOM-3) 10 reps with challenging weight Metcon 15 minute time cap Metcon (Time) Buy In- 100 Double Unders 3RFT of: 5 Single Arm Dumbell/ KB Ground […]
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