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Tuesday 1.13.14 Barbell Club
@CFML -: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B: Halting Snatch Deadlift (4×3) 5 sec […]
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Monday 1.12.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
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Monday 1.12.15 Barbell Club
A: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak B1: Back Extensions (4×10) 15 sec hold after last rep of each set B2: Snatch High Pull (4×5-8) from high hang, light
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Monday 1.12.15 Crossfit Kids
Warm-up Bar hops- Slow-most, fast-least Squat jumps, bear crawl, inch worms Skill Review Push up review- Mechanics- chest to ground, arms in, legs not touching 2 minute Push up capacity Weightlifting Review- Med Ball clean Review deadlift Metcon 10 Air Squats 20 deadlifts 30 Bar Hops 40 Sit Ups 30 Bar Hops 20 Deadlifts 10 […]
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Saturday 1.9.15 Crossfit Kids
Warm-up Animal Crackers cat stretch, camel stretch, bear crawl, seal drag, crab walk, frog hop FREEZE TAG Game Crossfit baseball Home- 5 squats lunge to 1st base 1st base- 5 burpee hop to second base 2nd base- 5 sit ups bear crawl to 3rd base 3rd base- 5 box jumps forward roll to home! Home- […]
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Saturday 1.9.15 Crossfit Kids
Warm-up Animal Crackers cat stretch, camel stretch, bear crawl, seal drag, crab walk, frog hop FREEZE TAG Game Crossfit baseball Home- 2 squats lunge to 1st base 1st base- 1 burpee hop to second base 2nd base- 2 sit ups bear crawl to 3rd base 3rd base- 3 box jumps forward roll to home! Home- […]
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Thursday 1.8.15 Crossfit Kids
Warm-up Team Plank Jump -2 minutes -Split up, hop over your teammates, get to the end of the plank line, next teammate goes Side to Side bar hops Skill Review Press brothers -strict press 4×2 -push press 4×2 ~~coach loaded bar Gymnastics Ring Dips Metcon AMRAP- 8 Minutes 5 strict press 10 push ups 5 […]
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Thursday 1.8.14 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
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Wednesday 1.7.15 Crossfit Kids
Warm-up Animal Crackers -cat stretch, camel stretch, frog jump, bear crawl, crab walk, seal drag Skill Review Squat family -air -front -back -overhead Game Team Farmer to the Market -15 lb bar -team carries the bar and must shop for plates New Skill L sits Plank Holds Metcon AMRAP- 4 minutes 3 pull ups 6 […]
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Wednesday 1.7.15 On-Ramp
@CFML On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull Ups KB Swings Wall Balls
