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Agate Pass CrossFit – CrossFit Warm-up WOD Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second […]

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Hollow Rocks 10 DB S2OH Rest 2 Mins 5 Min AMRAP 10 Dips (off box or GHDs) 10 Mountain Climbers (R&L=1) Rest 2 Mins 5 Min AMRAP 10 Wall Balls 10 Med Ball Twists AFTER PARTY 2 min

Agate Pass CrossFit – CrossFit Skill/Strength Baseline (Time) 500 meter Row 40 Air Squat 30 Sit up 20 push up 10 Pull ups WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#If completing 18.2 Friday cut it down to 3Rds. Scales 5 Rounds 200m Run 15 blank bar

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 2K Row Rest 5 minutes 6 Rounds 10 DB Lunges 10 Dough boys 10 DB Push pressScore for total time

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (No Measure) 10 min EMOM Odds: Kipping Practice Evens: HSPU Practice/Progressions Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAMP 10 Pistols 20 Dough Boys 30 Double Unders

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) Partner WOD! Five Rounds of: 20 Med Ball Russian Twists 20 Ring Rows 20 Slam Balls 20 Russian KB Swings Partner 1 performs reps, while Partner 2 is Rowing 200 meters, then switch. Repeat

Agate Pass CrossFit – CrossFit Skill/Strength Deadlift (12-15 Mins to Establish new 3RM (touch-n-go)) WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY AB/ Row/Ski Cals Box Jumps Dips Plank Jumping Air Squats

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible (AMRAP) in 20 Minutes of: 8 Knee Raises (or Sit-ups) 10 dumbbell hang-cleans and jerks 14 Cal Row (Men)/ 12 Cal Row (Women) DB weight Athletes choice

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 Jerk Build to as heavy as possible in 12 sets. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2-4-6-8-10..ect KB swing 53/35 Sit up or GHD *100 meter Run after each round