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Thursday 9.24.15 Crossfit preteens
Warm-up Agility Ladder work Dynamic warm up New Skill Presses Strict press push press Special Strength Strict press 3X3 Push press 5X5 Metcon Why Fran, Why!? 21-15-9 Ring Rows dumbbell thrusters Midline Med Ball Partner Sit ups 3X20
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Wednesday 9.23.15 Competitor WOD
Announcement • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Knee Jumps (Max max weight) Score Max Weight **Scale to height Strength Snatch (Score heavy single) 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85%x1, 90%x1, then a Heavy Single WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) […]
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Tuesday 9.22.15 Competitor WOD
Dynamic Effort Upper Strength Push Press (6×3 @ 70% 1RM) WOD “Congeniality is My Middle Name” 5 Rounds 400m run 15 Push Press (95,65) **20min time cap Special Strength 3×15 Weighted Push Ups Special Strength 3×15 Standing Banded LAT Pull Down https://instagram.com/p/o8uc6cHwmJ/?taken-by=lauraphelpssweatt Special Strength 3×8 Barbell Upright Row, against max band tension $ Out 4 Rounds […]
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Monday 9.21.15 Competitor WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap Special Strength 3×8 Bulgarian Split Lunge for Max […]
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Sunday 9.20.15 Competitor WOD
Rest Day
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Saturday 9.19.15 Competitor WOD
WOD “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat
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Friday 9.18.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1RM) WOD “Charmed by a snake….” 12min AMRAP 12 Alternating DB Split Snatches (60,45) 15 Pull Ups **Score rounds + reps Special Strength 3RM Weighted Wide Grip Pull Ups Special Strength 3×12 DB Roll Backs Extensions Special Strength 34×6 Chest Supported Rows $ Out 4×20 Banded DB Side Bends **each […]
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Thursday 9.17.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (Narrow Stance 12×2 @ 80% 1RM) **Olympic Lifting receiving stance Strength Back Squat (1×8 @ 70% + micro band tensnion ) WOD “Lincoln Park After Dark” 14min AMRAP 50 Cal Row 40 Wall Balls (20,14) 30 T2B 20 Clean and Jerks (135,95) 10 Burpees **Score total rounds + reps Special Strength […]
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Wednesday 9.16.15 Competitor WOD
Explosive Strength Strength Snatch From Blocks (4″ Blocks, build to a heavy single power snatch) Use blocks or foam pads to raise the height of the bar Strength Muscle Snatch (5×5 from bottom position ) WOD Mike Worth’s 42nd Birthday Complex! 200m Run 2 Complexes 400m Run 4 Complexes 600m Run 6 Complexes 800m Run 8 Complexes […]
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Tuesday 9.15.15 Competitor WOD
Dynamic Effort Upper Strength Power Clean (5,5,3,3,2,2,1,1 @ 75% 1RM) **Score 2×5 **Do not TNG, reset each lift **Complete as EMOM Strength Shoulder Press (1×8 @ 75% + micro band tensnion ) WOD “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Special Strength 3×10 Bent over Row with Fat Bar Special Strength 6×6 Weighted Pull […]
