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Agate Pass CrossFit – CrossFit HERO WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Agate Pass CrossFit – CrossFit Warm-up Weightlifting Snatch (1 Rep Max) You will have 12 mins to establish your one rep max snatch. We don’t do one reps often because we don’t want athletes sacrificing form (quality over quantity). However, it is important to know your one rep max. One reps aren’t generally pretty but

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Partner Sprints (Time) 8x100m Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds Metcon Metcon (Time) 15 Knee Raises or Toe to Bar 15 Box Jumps 200 Jump Ropes Rest 1:30 12 Knee Raises or Toe to Bar

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD 2k Death By Thruster (Time) WOD 2K Row for time Every minute complete: Death by Thrusters (95/65) *At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on until you

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Overhead Squat (75/55) 10 Bar facing Burpees 15 SDHP (75/55)

Agate Pass CrossFit – CrossFit Warm-up Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersHappy 4th of July ?????

Agate Pass CrossFit – HIIT Warm-up Skill/Strength Metcon (AMRAP – Reps) 16 Min EMOM Odds: 10 Cal Row Evens: Max Ab Mat Sit UpsScore number of Ab Mat Sit ups. Metcon Metcon (5 Rounds for reps) 5 Rounds Min 1 Jump Rope (or Double Unders) Min 2 Burpees Min 3 DB Thrusters Rest 1 MinScore

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Hollywood (Time) For Time: Run 2km 22 Wall-Ball Shots, 30# 22 Muscle-Ups 22 Wall-Ball Shots, 30# 22 Power Cleans, 185# 22 Wall Ball Shots, 30# Run 2kmIn honor of Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006To learn more

Agate Pass CrossFit – CrossFit Skill/Strength 2 Front Squat + 1 jerk (15 mins. to build to AHAP (As heavy as possible)) QUALITY OVER QUANTITY!! You might be able to lift more but if the form isn’t high quality then keep the weights (Quantity) LIGHT!!!! Once your form/technique looks ? Good ?. THEN add on

Agate Pass CrossFit – HIIT Benchmark HIIT THURSDAY! Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45#In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009To learn