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Warm-up Side shuffle 100m l/r Run 400m Clean and Jerk Prep: Pull Under 1/4;Half;Full Tall Jerks x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 clean and jerk x3 Clean and Jerk (x3) Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation. Metcon (Time) Run 200m...
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Warm-up Jump rope 50 Singles/30 dubs/10 Triples Good morning to Squat x5 Nordic Lift x10 3 Rounds Front Squat Prep: 1/2 Front Squat x10 Parallel Front squat x10 Full Depth x10 Front Squat (Heavy set of 3) Spend 12 minutes to find a heavy 3 rep. Mechanics above weight but make sure you are challenged. Metcon (Time) 10RFT 10 Front Squats 30 Dubs 95/65
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Warm-up 3 rounds Thrusters x5 Box Jumps x5 SDHP x5 Burpee x5 KBs x5 35/18; 53/35; 70/53 (Coaches Pace First round Victoria (Time) 5 Rounds for Time 10 Thrusters (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo-Deadlift High-Pulls (95/65 lb) 12 Burpees 27 Kettlebell Swings (1.5/1 pood)
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Warm-up Single Leg Lateral Jump x30 (R/L) Broad Jump w/MedBall Throw x10 High Steps x30 AT-AT Walk 30ft Split Jerk Progression Press in Split x5 Tall Jerk x5 Split Jerk x5 Split Jerk (3×4 Across) Pause and recover on coaches pace Metcon (Time) Run 200m R Leg Run 200m L Leg row 65 Cal 600m Med Ball Carry Step over Rower Erg x100 Row 50 Cal Hold MedBall overhead while...
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Warm-up Straight Arm Pull-downs x30 Pull-Aparts x30 Hip Bridge x1min Metcon (No Measure) Alt Arm DB/KB Press 5×10/10 Single Leg Hip Thrust 3×15 Bottom Ring Plank 4×45 Sec DB Pull-Over 4×10 DeadBug x30 Posterior Sling x 30 3 rounds
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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