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Monday 3.16.15 Competitor WOD
Max Effort Upper Strength Press Complex 7×1 (x1 Push Press, x 2 Power Jerk, x3 Split Jerk) **Complete the first 2 sets as a warm up 1min apart **Complete the next 5 sets 2min apart, building to a heavy complex WOD “Boo Berry” 15min AMRAP 8 T2B 4 Power Cleans (155,105) 30sec. Rest **Score rounds […]
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Monday 3.16.15 Barbell Club
@CFR5 A: Clean and Jerk (2×3+1×75, 2×2+1×80) up to 10 seconds rest between reps 3-4 warm-up sets 25 minutes B: Clean Pull (3x4x85) 5-10 minutes C: Back Squat (5x3x83) 3-4 warmup sets, then 5x3x78 20-25 min D: Plank (2×20) -optional- Plank/Side/Side 5 minutes
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Monday 3.16.15 Crossfit Kids
Warm-up Running warm up lunges-bear crawl- turning squats- jumping squats-inchworm push ups Gymnastics Jump Course- differing heights, work way through Weightlifting Review deadlift Deadlift – 10 pulls or less Metcon 21-15-9-6 Goblet squats- 25# box jumps 20 inches snake ups Extra Credit sit ups- 3×20 feet tucked under dumbbells
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3.15.15 Box Brief
Looking to complete 15.3 on Sunday? Please email Info@CrossFitMainLine.com. Sunday Open gym times are already filled with Barbell Club Athletes. Don’t forget to submit your 15.3 score
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Sunday 3.15.15 WOD
Gymnastics Bias Gymnastics EMOM for 10min Odds: 10sec. HS Hold on Paralletes or DBs Evens: x1 3sec. Negative HS on Paralletes or DBs WOD “Red Arrow” — Buy In: 800m Run — 10 Rounds 10 K2E 10 Overhead Barbell Lunges (45,35)(L+R=2) — $ Out: 800m Run — **Score time Extra Credit Plank 3 x max […]
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Sunday 3.15 15 Competitor WOD
Rest Day
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3.14.15 Box Brief
Don’t forget! Yoga today 1pm @ ML
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Saturday 3.14.15 WOD
WOD Partner Hero WOD “Moon” Teams of 2 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) x2 Rope Climbs 10 DB Hang Split Snatches Left Arm (55,35) x2 Rope Climbs **Score total reps **You must alternate feet in the split snatch sets Extra Credit Have a great weekend! U.S. Army Specialist Christopher Moon, […]
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Saturday 3.14.15 Competitor WOD
Strength Snatch (EMOM 10min, score heaviest single ) Min 1: 60% Min 2: 65% Min 3: 70% Min 4: 75% Min 5: 80% Min 6: 85% Min 7: 90% Min 8: 95% Min 9: 97.5% Min 10: 100%+ (PR) WOD Partner Hero WOD “Moon” (AMRAP – Reps) 25min AMRAP 10 DB Hang Split Snatches Right Arm (55,35) […]
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3.13.15 Box Brief
Have you been drooling over other Athletes Mil Spec Jump Rope?? Mil-Spec Ropes just tossed out a special offer. “….To celebrate the [CrossFit] season that’s upon us, we’re offering free shipping for orders over $10 using the code “ship1” at checkout OR a free t-shirt with the purchase of two or more ropes using “teeme” […]
