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Wednesday 10.4.17 WOD
Skill 12min EMOM ODDs: 3 Push Jerks @70-75% EVENs: Pistol Practice x 5 Reps each leg WOD 3 Rounds Run 400m 30 Air Squats 15 ST0H (135,95) Rx+:(replace STOH with Ring Dips) L3: (115,75) L2: (95,65) L1: (75,55) Intent: All sets should be 80-85% Max HR. $ Out 1a) Barbell Laying Tricep Extensions: 3 x […]
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Wednesday 10.4.2017 Crossfit Teens
Warm-up Coach Choice! Metcon (Time) 1 mile run Lift Deadlift (1x1x1x1x1x1x1…
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Tuesday 10.3.17
WOD 26min AMRAP Row 500m 12 Burpees 12 T2B 12 Box Jumps (24,20) L2: (Knee Lifts) (20,14) L1: (Abmat Sit-ups) (20,14 Step-ups) *Keep heart rate between 75%-85% $ Out 1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. 1b) Seated Lateral Raises with palms facing forward: 3 x 15 Intent: Hamstring/Glute/Delt accessory work
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Tuesday 10.3.2017 Crossfit Pre-Teens
Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]
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Monday 10.2.17
Strength Back Squat (5×3 @75%) Prep 6 min EMOM Min 1. x3-5 Squat Clean Thruster Min 2. x3-5 Pull-up Set-up/Warm-up WOD Fran 21-15-9 Thrusters, 95# / 65# Pull-ups L3: (75, 55) L2: (65, 35) (BA Pull-ups) L1: (45, 25) (15-12-9 Burpees) $ Out 100 Banded Leg Curls each leg Banded Ab Pulldows: 100 Total Reps
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Monday 10.2.2017 Crossfit Teens
Warm-up :40 high knees :20 plank :40 butt kicks :20 wall sit :40 squats :20 left plank :40 Lunges :20 right planks x2 Lift Snatch (1x1x1x1x1x1…) small to no jumps in weight really a teaching lift today Metcon (AMRAP – Reps) Anything you can do… Round 1 :40 front squat :20 switch Round 2 :40 […]
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Protected: October 2017 Programming
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