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Friday 5.6.16 WOD NOTES
Max Effort Upper Mobility: 6min 3min forearm mobility, double LAX ball mobility 1:50 – 3:05 http://www.mobilitywod.com/2011/07/episode-291-elbow-pain-and-grody-tacked-down-forearms/ 3min front rack mobility: 5:00 – 6:00 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-4/ Strength: 15min Split Jerk **Build to a heavy double NOTES: Heavy double – Athletes build toa weight where barbell speed begins to decrease, but not to failure. Make sure athletes are receving barbell […]
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Thursday 5.5.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band **6×3 @ 60% + band tension **Below Parallel WOD Happy 30th Birthday Matt Parker! “Parker” 30 Rounds 3 Sumo Deadlifts 1 Power Snatch **(135,95,115,75) **15min time cap $ Out 50 Standing Back Extensions holding a plate
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Thursday 5.5.16 WOD
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band **6×3 @ 60% + band tension **Below Parallel NOTES: WOD: 15min time cap Happy 30th Birthday Matt Parker! “Parker” 30 Rounds 3 Sumo Deadlifts 1 Power Snatch **(135,95,115,75) **15min […]
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Thursday 5.5.2016 Crossfit teens
Warm-up Dynamic coach choice Weightlifting Deadlift (1x1x1x1x1x1x1x1x1x1x1) build heavy 2×2 to start at a moderate weight Metcon (Time) Cinco De Mayo!! 5 Rounds 5 deadlifts 5 handstand wall walks 5 box jumps 5 snatch
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Wednesday 5.4.16 WOD
Competition Day! WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B 15 OH Lunge 8 Burpees –3min Rest– 25 T2B 8 Squat Cleans (135,95,115,75) 25 T2B 6 Squat Cleans (185,135,135,95) –3min Rest– 9-6-3 Power Snatches (75,55,65,45) 3-2-1 Bar MU (Scale: […]
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Wednesday 5.4.16 WOD NOTES
Competition Day! Mobility: Athletes must sit in squat while you talk through movement demo Dynamic Warm Up: 7min 5 Rounds: 5 Cal Row + 5 MB Cleans + 5 Push Ups WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B […]
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Tuesday 5.3.16 Box Brief
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Tuesday 5.3.16. WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (6×3 @ 60% + red band) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom of the lift. […]
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Tuesday 5.3.16 WOD
Dynamic Effort Upper Strength Bench Press (6×3 @ 60% + red band) WOD “Death By Clean & Jerks” EMOM Complete 1,2,3,4,5,6….. Clean and Jerks **Rx+ 135,95 **Rx 95,65 **Score total reps $ Out 10×5 Overhead Barbell Sit Ups, heavy
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Monday 5.2.16 Box Brief
Congratulations to all the Athletes that participated in this years ‘AB’ril. Top 3 Finishers Noel Boothe 17,500 Conny Schuetz 10,450 Guy Abramovitz 7,500
