10.21.16 Box Brief
NASA Confirms – Masters Madness is BACK! Age Divisions 35-39, 40-44, 45-49, 50+ Masters athletes from across the east coast will convene outside of Philadelphia on December 3, 2016 at the Main Line CrossFit – Wayne to put it on the line in front of hundreds of spectators and competitors for a chance to be […]
Crossfit Juniors 10.21.2016
Game- Warm up Dice Game burpees broad jumps jumping jacks push ups sit ups lemon squeezers cherry pickers star jumps squats Special Strength Run a half mile Weightlifting Push press Dip and punch ladder Metcon (AMRAP – Rounds and Reps) 7 minute Amrap -50 m farmer carry -10 deadlift -5 burpees Game Squat tag
Protected: Friday 10.21.16 WOD NOTES
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Protected: Thursday 10.20.16 WOD NOTES
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Crossfit Preteens and Teens 10.19.2016
Warm-up – Dynamic- focus on legs -mile run Demo Rope Climb Burpee Deadift- use PVC review as leg lift Metcon (AMRAP – Reps) Minutes 1 minute rope climbs 1 min burpees 1 min deadlift 1 minute rest x3 Weightlifting Jerk Work (1x1x1x1x1x1x1x11x1x1x) Introduce split take from rack’ build up
Protected: Wednesday 10.18.16 WOD NOTES
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Week of 10.17.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (15 @ 65%) 2. Snatch (10 @ 75%) Snatch (5 @ 85%) 3. Snatch Grip Deadlift (3×5) 4. Box Squat (1RM) 5. Box Squat Good Morning (8RM) Wednesday/Thursday 1. Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min) Pause above knee cap for 3 count 2. […]
Protected: Tuesday 10.18.16 WOD NOTES
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Crossfit Teens and Preteens 10.17.2016
Warm-up Dynamic- quick and fast 3-5 minutes Conditioning Mile run Demo Hang power clean front squat Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 calorie row 5 hang cleans 5 front squat Weightlifting Clean and Jerk 3×3
Protected: Monday 10.17.16 WOD NOTES
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