-
Crossfit Preteens 10.25.2016
Warm-up Dynamic Demo Introduce Snatch Introduce OHS Metcon (Weight) EMOM 8 min 3 snatch 3 OHS Weightlifting Front Squat (1x1x1x1x1x1x1x) Build heavy start 30 lbs lower than previous recorded weight do NOT exceed a 20# increase
-
Protected: Tuesday 10.25.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Week of 10.24.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (@70% 10×2) 2. Push Jerk (Same Weight – 5×3) 3. Front Squat (@75% 10×2) 4. Front Rack Barbell Bulgarian Split Squat (2×10 each leg) 5. Flat Bench Single Arm DB Press (2×10 each arm) 6. Banded Pushdowns (100 Unbroken) Wednesday/Thursday 1. Clean (@ 70% 10×2) 2. Earthquake Bar Overhead Press […]
-
Monday 10.24.16 WOD
Max Effort Upper WOD “Jacob’s Ladder” On a running clock In 7min build to a 7RM Power Clean –Then at the 9min mark– 10-9-8-7-6-5-4-3-2-1 Power Cleans 1-2-3-4-5-6-7-8-9-10 Unbroken Pull Ups **Score time and weight in comments **Work at 7RM Power Clean $ Out In 5min complete 100 DB Floor Press
-
Crossfit Teens and Preteens 10.24.26
Warm-up Dynamic- coach choice Demo Introduce Snatch Introduce OHS Metcon (Weight) EMOM 8 min 3 snatch 3 OHS Weightlifting Front Squat (1x1x1x1x1x1x1x) Build heavy start 30 lbs lower than previous recorded weight do NOT exceed a 20# increase
-
Protected: Monday 10.24.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Sunday 10.23.16 WOD
Monster Mash! WOD “Fatal 40” 40min AMRAP: 40 Wall Balls (20,14) 40 Hang Cleans (95,65) 40 Pull-Ups 40 Deadlifts (95,65) 40 Push-Ups 40 Box Jumps (24,20) 40 Kettlebell Swings (55,35) 40 Toes-to-Bar 40 Air Squats 40 Hang Snatches (95,65) 40 Double-Unders (x3) 40 Sit-Ups 40 Burpees **Start the workout with a 400 meter Run buy-in. […]
-
Protected: Sunday 10.23.16 WOD NOTES
There is no excerpt because this is a protected post.
-
Saturday 10.22.16 WOD
WOD “Civvies” Partner UP and Battle Every 2 min for 8 min A) 25 Burpees AMRAP Power Snatches (95,65,75,55) —1 min transition— Every 2 min for 8 min B) 400m Run Together AMRAP Pushups —1 min transition— Every 2 min for 8 min C) 40 Wall Balls (20,14) AMRAP Box Jump Overs (20,20) —1 min […]
-
Protected: Saturday 10.22.16 WOD NOTES
There is no excerpt because this is a protected post.
