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Thursday 6.18.15 Competitor WOD
Max Effort Upper Strength Power Clean and Jerk (1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 3×8 Bench Press @ 40%1RM + band tension for speed Special Strength 4 Rounds Max reps DB floor press 1min […]
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Thursday 6.18.15 Barbell Club
@CFML A: Hang Snatch (5x2x80-85) Every 2:00 B: Hang Clean + Push Press + Jerk (5×73-77) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x105-110)
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6.17.15 Box Brief
Check out 6abc Action News Fitness Friday with Ali Gorman, R.N. as they highlight Live Like Blaine. Want to help out Main Line CrossFit Athlete Sid Steinberg with the Burpeethon video shoot? Stop by CrossFit Main Line and CrossFit R5 Wednesday at 11:30am to show off your burpee skills…..
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Wednesday 6.17.15 WOD
Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap $ Out […]
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Wednesday 6.17.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
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Wednesday 6.17.15 Competitor WOD
Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap Special Strength […]
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Wednesday 6.17.15 Barbell Club
@CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (78-82x1x6) EMOM C: Power Clean and Jerk (78-82x1x6) Every 90 seconds D: Back Squat (5x3x90 of 3RM)
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6.16.15 Box Brief
5 Mistakes You Might Be Making With Your Weightlifting Belt BreakingMuscle.com – Click here to read more Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. Five tips for making the most of your belt: 1. How to use your belt […]
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6.16.15 Box Brief
Where Students Become Coaches Exercise-science students and professors say learning how to become a coach happens in the gym—not in a lecture hall. A dentist, an orthopedic surgeon and a personal trainer—you would expect formal education to teach them how to fill a molar, repair a ruptured tendon and teach a squat. But when it […]
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Tuesday 6.16.15 WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
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Tuesday 6.16.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
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Tuesday 6.16.15 Competitor WOD
Explosive Strength Warm-up Depth Jump into a Bound for max height Strength Snatch Balance (5-5-3-3-1-1) WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)
