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Monday 5.2.16 WOD
Max Effort Lower Strength Clean + 3 Front Squats **Build to a heavy WOD “Captain Comeback” 20 Burpees Over Bar 20 Hang Squat Snatches (95,65,75,55) 20 Burpees Over Bar 20 Hang Squat Snatches **Name given to quarterback Roger Staubach during his career with the Dallas Cowboys during the 1970s for his ability to bring back […]
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Monday 5.2.16 WOD NOTES
Max Effort Lower Mobility: 10min 10min squat test Dynamic Warm Up: 5min Strength: 14min Clean + 3 Front Squats **Build to a heavy NOTES: Have Athletes use barbells to complete extensive warm up. Clean is a full squat clean, technically this 4 front squats from the ground. Complete as Every 2min Rd 1: less than […]
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Monday 5.02.2016 Crossfit Teens
Warm-up Dynamic- Coach’s Choice Weightlifting Front squat- heavy (1x1x1x1x1x1x1x1x1x1x1) build each round start at 50% of previous lift Demo Introduce ring dips Metcon (Time) 5 rounds 100 meter run 1- rope climb 2- thrusters 3- ring dips 4- squat cleans
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Week of 5.2.16 Barbell Club
Conjugate Strength Tuesday 1. Narrow Stance Low Box Squat (1RM) 2. Pause Clean + Split Jerk (12×1 (Build across)) 3. Pause above knee cap for 3 count 4. Behind the Neck Snatch Grip Push Press (5×3) 5. GHD Back Extension plus Snatch Grip DL (4×10) 6. Reverse Hypers (@ 50% 1RM Deadlift 3×12) Thursday 1. […]
