Crossfit Teens 9.21.2016
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 Weightlifting Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
Protected: Tuesday 9.20.16 WOD NOTES
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Protected: Monday 9.19.16 WOD NOTES
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Crossfit Teens and Preteens 09.19.2016
Warm-up Dynamic leg heavy high knees butt kicks lunges runner stretches Conditioning 1 mile run Demo Review clean 1- lift off 2-power position 3-shrug and high pull 4-flip and dip 5- stand tall Review Back squat Metcon (Time) 5 rounds 1- clean 2-push press 3-back squat 4- push press
Protected: Sunday 9.20.16 WOD NOTES
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Protected: Saturday 9.17.16 WOD NOTES
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Week of 9.19.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (2RM ) 2. Banded Back Squat – Single Red (1RM) 3. Anderson Back Squat (4×5 @ 70%) 4. Shoulder Press (8RM) 5. Weighted Back Extensions (3×10) Wednesday/Thursday 1. RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below) 2. Back Squat (6×2 @ 75%) 3. Overhead Squat (1×8 […]
Crossfit Juniors 9.16.2016
Warm-up 1-Throwing drill over under across side side 2-Simon says running drill walk jog run sprint New Skill Rope Climbs practice J Hook goals- 3 pulls up Demo Handstand Kick Ups -work on getting inverted work on slow downs work on fast ups Metcon (Time) 4 Rounds 6 DB squats 6 HSKU 1 rope climb […]
Protected: Friday 9.16.16 WOD NOTES
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Crossfit Teens and preteens
Warm-up Dynamic 2-3 min barbell warm up FS- hold bottom 2sx5 FS-hold bottom 5sx5 FS hold bottom 10sx2 FS-hold bottom 20sx1 Demo Front squat Front squat Build heavy 10 lifts or less 1x1x1x1x1x… Metcon (Time) 3 Rounds 10 push press 10 burpees 50 m run
