Tag

C&J
Warm-up Before class starts: CS Activation Row x10 Strokes @ 15/20/25/30SPM x3 5 Burpees between each interval Clean and Jerk Prep: W/bar- Pull-Under Press in Split/Squat Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (10×1) *Emom **Build ***Utilize Split or Push Jerk Metcon (AMRAP – Rounds and Reps) Squat Clean and Jerk x3...
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Warm-up Banded Side Steps + Lateral Skip 3×5/10 Banded Row x15 Banded W/Y x15 Burpee Broad Jumps x10 Knee Tucks + Leg Lift 1+1×5 Barbell Prep: Pull-Under Press Hang Clean Pause Jump Clean & Jerk Thruster Metcon Rehersal/Prep: Clean & Jerk x3 Lateral Burpees x3 Thruster x3 Toes to Bar x3 2-3 rounds building in...
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Warm-up Before Class Starts CS: Activation All fours: Shoulder Circles Hip Circles 2 Rounds Air squat x10 Walkout to Push-up x5 Clean Prep: Clean Deadlift Pull-under Press Hang Clean Pause Jerk Clean and Jerk Metcon Prep 2-3 rounds of 3 reps unbroken Clean and Jerk (15×1) Emom 10 Build Emom 5 Across @ 80% of...
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Warm-up Reverse Hyper Extension x30-50 Side Plank 1 min Press to Sit-up 25/10 x20 Clean Prep: Pull-under Press Hang Clean Pause Jerk Clean Jerk Metcon Prep: RKBS + KBS 5+5 *Build to Weight over 3-4 sets Clean and Jerk (5×1+2) *Build Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every...
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Warm-up Row intervals 4 rounds R1- 22SPM R2 – 26 SPM R3 – 32 SPM R4- 22 SPM Clean Prep: Pull-under Tall Jerk Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (6x 2+1) Build 2k Row (Time) Max Effort 2k Row
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Warm-up Pick Drill: 1 min Legs 1 Min Legs/shoulders 1 min Legs/Shoulders/Arms Clean & Jerk Prep: Pull Under Y’all Jerk Hang Clean Pause Jerk Clean Jerk Metcon (Time) Partner WOD Row 1k 30 CJ 95/65 Row 1k 30 CJ 135/95 Row 1k 30 CJ 185/125 Row 1k
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Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD Suicide Clean and jerk x7 Amrap 14 You go-I go
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Warm-up Suicides x5 Foam Roll: Calves Quads Low Back Seated shoulder slides x10 Standing shoulder slides x10 High jump/low jump x10 Singles x20 (10 slow/10fast) Single/double/single x10 Dubs x20 Workout rehearsal: Singles/dubs x30 Hang DB Clean & Jerk x10 (5R/5L) x5 Burpees 3 rounds, building to weight and skill for Metcon. Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Leg Swings Forearm Slides Overhead Squats Min 5-15 Snatch Pull-unders Hang Snatch Snatch Clean Jerk Min 15-20 Brief 20-45: Olympic Lifting Total (Total Weight) Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) MIn 45-50 Aquire Rower and establish Metcon area. 50-60: Metcon (2 Rounds for reps) AMRAP 4 Row 500m...
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Warm-up Min 0-10 Tuck Jumps Mt. Climbers Babie Rolls 45:15 x3 Min 10-20 Hang Power Clean Prep: Pull-under High Hang Hang Min 20-25 Brief MIn 35-45 Metcon Prep: DB Hand P. Clean and jerk x5 Dubs x20 2 rounds 25-35: Hang Power Clean (Build to a 5RM) 45-60: Metcon (AMRAP – Rounds and Reps) DB/KB...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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