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 […]
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
Protected: Sunday 9.25.16 WOD NOTES
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Protected: Saturday 9.24.16 WOD NOTES
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Protected: Friday 9.23.16 WOD NOTES
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Crossfit Teens and Preteens 9.22.2016
Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
Protected: Thursday 9.22.16 WOD NOTES
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9.21.16 Box Brief
BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU $20 CASH! Are friends and family asking you about CrossFit after seeing your rocking bod? Stop just talking about CrossFit and start inviting them. Who do you know just like you that would LOVE the community and workouts at The Main […]
Wednesday 9.21.16 WOD NOTES
Bring a Friend! Mobility: 5min 3min each side, 2:30 – 4:30 VIDEO LINK Perform with Athletes and coach them through the WHY and HOW. Dynamic Warm Up: 5min Complete line warm up today to encourage community on bring a friend day. WOD: 20min “Dreaming way to loud!” 20min AMRAP Teams of 2 12/8 Cal Row […]
