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21 day 7

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Crossfit Ascension - 21 Day challengeWarm-upWarm-up (No Measure)GymnasticsWarm-up (No Measure)gymnastics super set (quality) 12-9-6-3 Pull Up Ring RowMetcon21 day 7 (Time)Partner wod *buy in* 600/500m row 3 rounds, teams of 2(even split) 12/12 KBS 12/12 Goblet squats 12/12 DB Push Press 12/12 Straight leg Deadlift *Cash out* 70-40 Band Tri…

21 day 6

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Crossfit Ascension - 21 Day challengeWarm-upWarm-up (No Measure)Fundamentals: Front Squat Stance Hands grip elbows hips descend lumbar heelsWarm-up (No Measure)4x 10-12 Front Squat :30 Side PillarMetcon21 day 7 (AMRAP - Rounds and Reps)12 minute amrap 6 burpees 12 wall balls 20 abmat sit-ups 40 jump rope :30 restCool DownWarm-up (No…

21 day 6

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Crossfit Ascension - 21 Day challengeWarm-upWarm-up (No Measure)inch worm groiners windmill bridge Fundamentals: Bench PressWeightliftingBench Press (4 sets 10-15 reps)Metcon21 day 6 (AMRAP - Rounds and Reps)*Buy in 31 Wall balls* 12 min AMRAP of: Asending reps Box step ups Russian twists *Cash out 31 KB Swings*Cool DownWarm-up (No Measure)slow…

21 day 4

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Crossfit Ascension - 21 Day challengeWarm-upWarm-up (No Measure)Shoulder series then x 2 groiners x 10 air squats x 10WeightliftingBench Press (4x10)Fundamentals of KBS and Wall ballsMetconMetcon (AMRAP - Reps)*Buy in 32 wall balls* 12 min amrap of ascending reps 1,1,2,2,3,3,4,4,etc box step ups (1 step up on each leg =…

10/12/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 yoga pushups + arch 10 reverse shrugs 20 lateral raises :20 band vert lunge stretchGymnasticsPull-ups (2-3 strict pull up ladder)Start at one continue to add and tell you can no longer do unbroken Scale ring row or negativesMetconMetcon (AMRAP - Rounds and…

Day 3

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Crossfit Ascension - 21 Day challengeWarm-upWarm-up (No Measure)coaches choice Fundamentals of the Deadlift Stance hands Shoulders LumbarWarm-up (No Measure)4 Rounds 12-15 Deadlifts :60 rest :30/:30 Side Pillar :60 restMetcon21 day 3 (AMRAP - Reps)5 min: Jump rope 4 min: Abmat Sit ups 3 min: Walking Lunges 2 min: Ring Row…

10/11/2017

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Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Coaches choiceMetconMetcon (Time)5 rounds for time of: 55/35# 20 wall-ball shots 20sumo deadlift high pulls 20 box jumps, 20 inch/18" 20 push presses, 20 reps Row 20/15 calories Rest 1 minute Rx+ 5 rounds for time of: 75/55# 20 wall-ball shots 20sumo deadlift high pulls…