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Crossfit Juniors 9.16.2016
Warm-up 1-Throwing drill over under across side side 2-Simon says running drill walk jog run sprint New Skill Rope Climbs practice J Hook goals- 3 pulls up Demo Handstand Kick Ups -work on getting inverted work on slow downs work on fast ups Metcon (Time) 4 Rounds 6 DB squats 6 HSKU 1 rope climb […]
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Protected: Friday 9.16.16 WOD NOTES
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Thursday 9.15.16 WOD
Dynamic Effort Upper WOD “Hillbilly Circus” 5min AMRAP 750m Row Buy In 6 Hang Snatches (95,65,75,55) 4 Burpee Bar Hops –5min Rest– 5min AMRAP 500m Row Buy In 4 Hang Snatches (115,75,95,65) 4 Burpee Bar Hops –5min Rest 5min AMRAP 250m Row 2 Hang Snatches (135,95,115,75) 4 Burpee Bar Hops **Score total reps $ Out […]
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Crossfit Teens and preteens
Warm-up Dynamic 2-3 min barbell warm up FS- hold bottom 2sx5 FS-hold bottom 5sx5 FS hold bottom 10sx2 FS-hold bottom 20sx1 Demo Front squat Front squat Build heavy 10 lifts or less 1x1x1x1x1x… Metcon (Time) 3 Rounds 10 push press 10 burpees 50 m run
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Protected: Thursday 9.15.16 WOD NOTES
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Wednesday 9.14.16 WOD
Monster Mash! WOD “Ivan The Terrible” For Time 90 Seconds Jump Rope 50 Lunges 50 Push-Ups 50 Sit Ups 90 Seconds Jump Rope 40 Lunges 40 Push-Ups 40 Sit-Ups 90 Seconds Jump Rope 30 Lunges 30 Push-Ups 30 Sit-Ups 90 Seconds Jump Rope 20 Lunges 20 Push-Ups 20 Sit-Ups 90 Seconds Jump Rope 10 Lunges […]
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Protected: Wednesday 9.14.16 WOD NOTES
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Tuesday 9.13.16 WOD
Dynamic Effort Lower WOD “The quick and the dead” 3-9-15-21-15-9-3 Deadlifts (205,135) Box Jumps (24,20) $ Out Panic Breathing 30-20-10 Assault Bike Cals 15-15-15 Back Squats at 55-65% 1RM **complete BS after each set of cals
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Crossfit Teens and Preteens 9.13.2016
Warm-up Partner med ball toss x4 run 1/2 mile Demo Rower review front squats Metcon (Time) 10 rounds 100 m row 100 m run 10 front squats Skill Review Pull up practice
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Protected: Tuesday 9.13.16 WOD NOTES
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