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Week of 9.12.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch Pull + Snatch (Build to Heavy Single) 2. Behind the Neck Snatch Grip Push Press (6×2) 3. Anderson Front Squats (4×5 @ 70%) 4. One Arm DB Row (3×10) Wednesday/Thursday 1. Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%) 2. Split Jerk (5×1 Above 80%) 3. Back Squat (8×2 @ 70%) 4. Snatch Grip Deadlift […]
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Monday 9.12.16 WOD
Max Effort Upper Warm-up 5 Rounds 20sec. HS Hold 20sec. Squat Test WOD “Wave On Wave” 5min AMRAP 21 Cal Row 21 Strict Press (95,65,75,55) –5min Rest– 5min AMRAP 15 Cal Row 15 Push Press (95,65,75,55) –5min Rest– 9 Cal Row 9 Push Jerk (95,65,75,55) **Score total reps $ Out Floor Press (2RM) Immediately Follow […]
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Crossfit Teens and Preteens- 9.12.2106
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: Monday 9.12.16 WOD NOTES
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Sunday 9.11.16 WOD
WOD “9.11 Tribute WOD” Complete in Teams of 2: 2001 meter row 175 KB Swings (55,35) (represents Flight AA 175) 125 Burpees (represents those who died in the Pentagon on 9/11) 110 Thrusters (45,35) (represents the number of floors in each WTC Tower) 110 Overhead Barbell Lunges (45,35) 93 Box Jumps (24,20) (represents Flights 93) […]
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Protected: Sunday 9.11.16 WOD NOTES
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Saturday 9.10.16 WOD
WOD Partner Up! “He said, She said….” Teams of 2 45min Time Cap 1. 400m run + 30 WBs (20,14) 2. 30 Thrusters + 30 SDHP (95,65) 3. 30 Sq. Cleans + 30 STOH (95,65) 4. 3 Rds: 200m Run + 10 P. Snatches (95,65) 5. 40 KB Swings (55,35) + 20 Burpees 6. 400m […]
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Protected: Saturday 9.10.16 WOD NOTES
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Friday 9.9.16 WOD
Max Effort Upper WOD Happy 28th Birthday Danielle Siravo and 30th Birthday Coach Ryan! In 35min Complete: 3 Mile Run –1min Rest– 28 DB Snatches (75,55,60,45) 30 GHD Sit Ups (scale to 45 sit ups) AMRAP Burpees over DB **Score AMRAP of Burpees $ Out Front Rack Hold (Max time @ 110% Clean, score seconds) […]
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Crossfit Juniors 9.9.2016
Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats Metcon (Time) 4 Rounds 5 pull ups 10 push ups 15 squats DB front squats 6×6 Cool Down Freeze run run music stops do movements WOD Editor WOD Preview Crossfit Juniors Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats […]
