Protected: Thursday 9.15.16 WOD NOTES
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Protected: Wednesday 9.14.16 WOD NOTES
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Crossfit Teens and Preteens 9.13.2016
Warm-up Partner med ball toss x4 run 1/2 mile Demo Rower review front squats Metcon (Time) 10 rounds 100 m row 100 m run 10 front squats Skill Review Pull up practice
Protected: Tuesday 9.13.16 WOD NOTES
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Week of 9.12.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch Pull + Snatch (Build to Heavy Single) 2. Behind the Neck Snatch Grip Push Press (6×2) 3. Anderson Front Squats (4×5 @ 70%) 4. One Arm DB Row (3×10) Wednesday/Thursday 1. Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%) 2. Split Jerk (5×1 Above 80%) 3. Back Squat (8×2 @ 70%) 4. Snatch Grip Deadlift […]
Crossfit Teens and Preteens- 9.12.2106
Warm-up Partner med ball toss x4 run 1/2 mile Demo Rower review front squats Metcon (Time) 10 rounds 100 m row 100 m run 10 front squats Skill Review Pull up practice
Protected: Monday 9.12.16 WOD NOTES
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Protected: Sunday 9.11.16 WOD NOTES
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Protected: Saturday 9.10.16 WOD NOTES
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Crossfit Juniors 9.9.2016
Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats Metcon (Time) 4 Rounds 5 pull ups 10 push ups 15 squats DB front squats 6×6 Cool Down Freeze run run music stops do movements WOD Editor WOD Preview Crossfit Juniors Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats […]
