Crossfit Preteens and Teens 9.27.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
Protected: Tuesday 9.27.16 WOD NOTES
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Week of 9.26.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch from High Blocks (6×2) 2. Snatch – No foot, no hook (10×1) 3. Double Kettlebell Overhead Walking Lunges (2×10) 4. Snatch Grip Dimel Deadlifts (3×20 @ 60% of 1RM Snatch) 5. Weighted Back Extensions (3×6) Wednesday/Thursday 1. Snatch Pull (3×5) 2. Snatch (12 EMOM: 3 Snatches (TnG) ) 3. Hang […]
Monday 9.26.16 WOD
Max Effort Upper WOD In 6min find your 6RM “Bear Complex” –Then Immediately– “Down The Rabbit Hole” 1 Rounds 800m Run 80 Dubs (x3) 4 Bear Complexes –Then– 2 Rounds 400m Run 40 Dubs 2 Bear Complexes –Then– 3 Rounds 200m Run 20 Dubs 1 Bear Complexes **Rx = Work at your 6RM weight **Score […]
Protected: Monday 9.26.16 WOD NOTES
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Crossfit Teens and Preteens 9.26.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
Sunday 9.25.16 WOD
Monster Mash! WOD “The CrossFit Total” Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) NOTES: We will take 15min to complete each lift in the below sequence. 1×5 @ 30% 1×3 @ 55% 1×2 @ 70% 1×1 @ 90% (or, a weight without a doubt you can do for a single) 1×1 […]
Protected: Sunday 9.25.16 WOD NOTES
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Saturday 9.24.16 WOD
WOD “Forces of Nature” Teams of 3 25min AMRAP Buy In: 3k Row –Then– 30 STOH (45,35) 30 Squat Cleans (75,55) 30 STOH (105,75) 30 Squat Cleans (135,95) 30 STOH (165,115) Max Squat Cleans (195,135) **Split up row and reps however **Score total reps of STOH and Squat Cleans **One works, 2 rest $ Out […]
Protected: Saturday 9.24.16 WOD NOTES
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