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Tuesday 6.12.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Skill 1a) Handstand Push-ups 5×5 1b) Banded Facepull-Aparts 5×15 between sets of HSPU Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip Intent: Today is intended to be a Repetition […]
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Tuesday 6.12.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Metcon AMRAP 11: 11 burpee 11 wall balls 11 box jumps *Rest 2:00 AMRAP 11: 11 Ball Slams 11 Sit-Ups w/Ball at chest 11 MB Goblet Squats *Rest 2:00 AMRAP 11: 11 burpees 11 Ball Slams 11 Box Jumps […]
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Monday 6.11.18 CrossFit
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Strength Banded Sumo Deadlift ( 1RM. Every 2min , 4,4,3,3,2,1,1..) 100% Coach Call *We performed a heavy double on 10/23 – Beginner: 5 x 5, adding weight if form permits Intent: Take 6-8 sets and build to a 1RM Sumo Deadlift. As […]
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Monday 6.11.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for Kids Summer Strength & Conditioning Metcon Complete For Total Time 10 Rounds: 200m Run 10 Alternating DB Snatch (5/Arm)*Rest 2:00 5 Rounds: 200 m row 20 Single Arm DB Push Press (10L+10R) *Rest 2:00 For Time: 100 Hollow Rocks 35min total time cap Intent: Long grinder to […]
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Weekly Programming Breakdown 6.11.18 – 6.17.18
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Sunday 6.10.18 CrossFit
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Strength Power Snatch + Squat Snatch (8×1, building to heavy) Intent: Work up to a heavy set of Power Snatch + Squat Snatch, but don’t sacrifice your technique for load. You will be limited by your Power Snatch weight. […]
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Sunday 6.10.18 Endurance WOD
Box Brief: Summer Schedule is Live Register for “Us” for “You” (Kid Challenge) and Toy Drive Metcon AMRAP 10: Up Ladder x 2s (2.2/4,4/6,6…etc.) Plank thrusts Medicine Ball Squat Cleans wall balls *Rest 2:00 AMRAP 10: Up Ladder x 2s (2,2/4,4/6,6…etc.) Sit-Ups Two Count Mountain Climbers (1L + 1R=1) DB Tricep Extension (1DB) Db shoulder […]
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Saturday 6.9.18 CrossFit
Box Brief: Summer Schedule is Live Metcon Teams of 3 30 Wall Balls (20,14) 30 Burpee Pull-ups 9 Rope Climbs Run 1200 Meters 45 Wall Balls 45 Burpee Pull-ups 6 Rope Climbs Run 1200 Meters 60 Wall Balls 60 Burpee Pull-ups 3 Rope Climbs Run 1200 Meters Rx+:(Legless Rope Climbs) L2: (5 Strict Band Assisted […]
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Saturday 6.9.18 Endurance WOD
Box Brief: Summer Schedule is Live Metcon Complete For Total Time (35:00) 30-20-10: Seated Shoulder DB Press Box Dips Calorie Row *200 meter run after each set *Rest 3:00 30-20-10: ring rows knee raises 200 m run after each round *Rest 2:00 30-20-10: goblet squats sit ups *200m Run After Each Round Intent: Today’s workout […]
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Friday 6.8.18 CrossFit
Box Brief: Summer Schedule is Live Strength 1): Floor Press (100% Coach Call, EMOM 9×3 @ 65% of Tuesday) – Change grip every 3 sets ie. close, medium, wide – Intent: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You […]
