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Tuesday 4.24.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Warm-up 100 Single Unders – Then – Grab a light set of Dumbbells and complete 20 DB Renegade Rows (L+R=2) 5 Burpee Pull-ups 10 DB Push Press 50 Ft. each arm DB OH Carry 5 Burpee Pull-ups – Then – 1min DUB or TU attempts […]
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Tuesday 4.24.18 & Wednesday 4.25.18 XFit Teens & Preteens
Warm-up 3 rounds 30 jump ropes 10 squats with a pvc in front rack Skill FRONT SQUAT REVIEW AND PRACTICE Lift FRONT SQUAT 2X2-LIGHT 6X4 HEAVY Metcon 9 emom Minute 1- 6 power cleans Minute 2- 6 front squat Minute 3- 100 meter run
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Tuesday 4.24.18 XFit Juniors
Warm-up 3 rounds 30 jump ropes/ jumping on a 25 lb plate with 2 feet on and 2 feet off 10 squats with a pvc in front rack Skill Front squat Lift Front squat ladder Metcon 9 emom Minute 1- 6 power cleans with dumbbells Minute 2- 6 front squat with dumbbells Minute 3- 100 […]
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Weekly Programming Breakdown 4.23.18 – 4.29.18
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Monday 4.23.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Front Squat (FS Wave, Every 2min 3-2-1-3-2-1 ) Intent: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. Metcon Prep […]
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Monday 4.23.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning 15 Rounds 200m Run 10 Wall Balls 200m Row 5 Burpees Over The Rower *45min time cap* Intent: 15 rds of anything is a mental grind. Keep the mindset the stay unbroken on the wall balls and consistent pacing on the burpees and run […]
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Sunday 4.22.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 4 Rounds: 1a+1b+1c 1a) Single Arm Farmer Carry 100’ea. 1b 1-Arm KB Rows: 3x8ea. 1c) Front Box Squat 4×5 4×5, build to moderate, build to a moderate COMMENT Intent: Build to a moderate set of Box Front Squat + accessory work for the core/back […]
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Sunday 4.22.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 15 30 DB Renegade Rows (L+R=2)) 15 DB Sit-ups 30 Lateral Jumps Over DB (L+R=2)) – Then – in 20min complete 4 Rounds 20 Plate G2OH 20 Plate OH Lunges (L+R=2) 20 Burpees To Plate Intent: The second workout will be more challenging […]
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Saturday 4.21.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest L2: (65,35) (14,10) (20,15) L1: (45,25) (10,8) (20,15 Step-ups) Intent: Benchmark workout that is […]
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Saturday 4.21.18 Endurance WOD
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 35: 15 cal row 200ft Double KB Front Rack Carry 15 Ball Slams 200ft Bear Crawl 15 med ball cleans 200m Run w/ MedBall Intent: Pure conditioning day + odd movements will increase your heart rate quickly. Choose challenging […]
