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Thursday 3.26.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% 1RM + 15#) Warm Up: x8 w/ empty bar x6 @ 25% x4 @ 35% x8 @ 50% (working set) **Over the next several weeks we will work across multiple variations. If you fail to complete the percentage + weight prescribed, stop. The next week change the […]
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Thursday 3.26.15 Barbell Club
@CFML A: Clean and Jerk (3+1×75, 2+1×80, 1×85, 1×90, 1×95) 3-4 warm-up sets 25 minutes B: Clean Pull (3x3x95) 5-10 minutes C: Back Squat (5x3x87) 3-4 warmup sets, then 5x3x87 20-25 min D: Reverse Plank (3×60) -optional- 5 minutes
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Wednesday 3.25.15 WOD
Gymnastics Bias “Happy 23rd Birthday Maureen Grady” 23min Gymnasaty AMRAP 60 Cal Row 50 Burpees to Plate (45,25) 40 KB Swings (55,35) 30 OH Lunge w/ Plate (45,25) (L+R=2) 20 Muscle Ups, bar or ring 10 Pistols, Alternating (L+R=2) 5 HSPU to a 6″ deficit *Scale 1 Pistol = 3 Air Squats *Scale 1 Muscle […]
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Wednesday 3.25.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Squat Dead Lift Push Ups New Skill: Standing Press Push Press Push /Split Jerk Box Jumps W.O.D.: 8min AMRAP 10 Box Jumps 10 Push Presses 10 DeadLifts
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Wednesday 3.25.15 Competitor WOD
Strength Clean (10 x 1 against micro (red) bands) **Max load + micro band, this is a full squat clean Strength Snatch (12×2 @ 70% 1RM) WOD 23min Gymnasaty AMRAP 60 Cal Row 50 Burpees to Plate (45,25) 40 KB Swings (55,35) 30 OH Lunge w/ Plate (45,25) (L+R=2) 20 Muscle Ups, bar or ring 10 Pistols, […]
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Wednesday 3.25.15 Barbell Club
@CFR5 A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
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3.24.15 Box Brief
EXERCISE IS NOT A FINAL DESTINATION: HOW TO ENJOY THE JOURNEY Eric C. Stevens Contributor – BreakingMuscle.com What if a magic pill could replicate the effects of exercise? A way to get a healthy and toned physique without all of the blood, sweat, and tears. No more crowded gyms or grueling hours of road work, and […]
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Tuesday 3.24.15 WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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Tuesday 3.24.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run
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Tuesday 3.24.15 Competitor WOD
Dynamic Effort Upper Strength Press Complex (3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk) @ 75% 1RM strict press + 15# **If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk WOD “DT” 5 Rounds for time: 12 Deadlifts, 155# / […]
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Tuesday 3.24.15 Barbell Club
@CFML A: Hang Clean (2x2x80, 2x2x85, 2×90) B: Clean Deadlift (4x3x105) C1: Overhead Squat (3x2x85-90) C2: Split Jerk (5x2x85) 2 Push Press + 2 Jerk
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3.23.15 Box Brief
15.4… Complete! 4 CrossFit Open WODs down. 1 to go!
