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Wednesday 1.7.15 Competitor WOD
Explosive Strength Strength Clean Complex (Power Clean + 2 Front Squats + Jerk) **Build to a heavy complex, no misses allowed WOD Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20# Abs/Core 3×20 DB Leg Raises http://conjugatefitness.wistia.com/medias/8c8j4byaot
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Wednesday 1.7.15 Barbell Club
@CFR5 -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
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Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
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Tuesday 1.6.15 WOD
Max Effort Upper Strength Floor Press (5RM with Fat Bar) **Fat Bar weights 25# WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps Extra Credit 4×30 sec. max flutter kicks http://conjugatefitness.wistia.com/medias/32bel9z8l7
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Tuesday 1.6.15 On-Ramp
@CFR5 On-Ramp Class #3 Skill Review: Standing Press Push Press Push/Split Jerk Box Jumps New Skill: MB/Barbell Clean Font Squat Rower Mechanics Double Unders W.O.D.: 3 RDS 200m Run 10 Squat Cleans 20 Dubs (60 singles)
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Tuesday 1.6.15 Competitor WOD
Max Effort Upper Strength Floor Press (5RM with Fat Bar) **Fat Bar weights 25# WOD “Bananarama” 12min AMRAP 15 Snatches (95,65) 15 Box Jumps (20,16) 15 Snatches 15 Box Jumps (24,20) 15 Snatches 15 Box Jumps (30,24) 15 Snatches 15 Box Jumps (34,28) Max Snatches **Score total reps Special Strength 3×12 DB incline bench press **Prop […]
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Tuesday 1.6.14 Barbell Club
@CFML -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 14 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until […]
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Tuesday 1.6.15 Crossfit kids
Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]
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1.5.15 Box Brief
CrossFit Kids & Teens Winter & Springs 2015 Schedule Starts January 5, 2015 Monday 4:30pm CrossFit Teens (13-18) Tuesday 4:30pm CrossFit Pre-Teens (8-12) Wednesday 4:30pm CrossFit Kids (5-8) Thursday 4:30pm CrossFit Teens & Pre-Teens Saturday 10:40am CrossFit Kids (5-8) CrossfitKids@CrossFitMainLine.com
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Monday 1.5.14 WOD
Dynamic Effort Lower Strength Box Squats (8×2 @ 80% 1RM – Below Parallel ) WOD “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **25min time cap **MU Modification: 7MUs = 14 PU + 14 Diamond Push Ups Extra Credit 3×20 Russian Twist (L+R=1)
