Week of 10.3.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Front Squat (1RM) 2. Power Snatch (1RM) 3. Snatch from High Blocks (10×1) 4. Russian KB Swing (2×20 + max band) 5. Bradford Press – Earthquake Bar (2×20) Wednesday/Thursday 1. Clean High Pull (3×5) 2. Clean and Jerk (Heavy Single ) 3. Front Box Squat – Single Red Band (5×5 @ […]
Protected: Monday 9.3.16 WOD NOTES
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Protected: Sunday 10.2.16 WOD NOTES
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10.1.16 Box Brief
Announcement Join us Saturday at The Main Line CrossFit Wayne, during regular workout times, to WOD for a great cause and celebrate the opening of the new location with DONUTS, ICE CREAM, BEER and MIMOSAS.
Protected: Saturday 10.1.16 WOD NOTES
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Protected: Friday 9.30.16 WOD NOTES
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Protected: Thursday 9.29.16 WOD NOTES
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Protected: Wednesday 9.28.16 WOD NOTES
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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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