Month: July 2024
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WOD February 17, 2020 (Monday)
Read More: WOD February 17, 2020 (Monday)Weightlifting: Snatch 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% Clean and Jerk 6xE2MOM 2 x 2 Clean + 1 Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% WOD: 10 Minute AMRAP 3 – 6 – 9 – 12 – 15 …..…
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WOD February 14, 2020 (Friday)
Read More: WOD February 14, 2020 (Friday)Weightlifting: Power clean + Push jerk Complex 5 x E2MOM 3 x 1 Power Clean +1 Push Jerk @ 75% 2 x 1+1 @ 80% WOD: 12 Minute AMRAP 3,6,9,12 …. increase by 3 each round Strict Pull Up Snatch 75/105 HSPU
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WOD February 13, 2020 (Thursday)
Read More: WOD February 13, 2020 (Thursday)Strength: Snatch Grip Push Press + Over Head Squat We will have different variations of this exercise of snatch grip push press + Over head Squat! 5 x E2MOM 3 Snatch +1 Overhead Squat @ 70% 3+1 @ 75% 3+1 @ 80% 2 x 3+1 85% Power Snatch 6 x E2MOM 3 @ 70% 3…
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WOD February 12, 2020 (Wednesday)
Read More: WOD February 12, 2020 (Wednesday)Weightlifting: Clean and Jerk 7 x E2MOM 3+1 @ 60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% 3 x 2+1 @ 80% *i.e. 3 cleans then 1 jerk = 3+1 Clean Pull 5xEMOM 3 x 2 @ 100% 2 x 2 @ 105% *use Clean and Jerk percentage WOD: OW Alan John Standard…
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WOD February 11, 2020 (Tuesday)
Read More: WOD February 11, 2020 (Tuesday)Weightlifting: Snatch 7 x E2MOM 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 3 x 2@ 80% Snatch Pull 6 x EMOM 3 x 2 @ 100% 3 x 2 @ 105% *Use 1RM Max Snatch for pull WOD: 9 Minute EMOM 12 DBx1 Hang Power Clean (6R/6L) 10 Cal row…
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WOD February 10, 2020 (Monday)
Read More: WOD February 10, 2020 (Monday)Warm-up: Single leg deadlift 3×10 (5R/5L) each leg *use moderately heavy KB Strength: Back Squat 7 x E2MOM 3 @ 75% 4 x 3 @ 80% WOD (For time): 50 S2OH 50 Pistols 50 Ft Alt FR Lunge (must step forward) RX DBx2 35/50 RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge
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WOD February 7, 2020 (Friday)
Read More: WOD February 7, 2020 (Friday)Weightlifting: Power Snatch 2xE2MOM 1×2 @ 70% 1×2 @ 75% 4xEMOM 4×1 @ 80% Power Clean + Push Jerk Power clean + Push jerk Complex 5xE2MOM 2×1+1 @ 75% WOD: 10 Min AMRAP 25ft HS Walk 12 Pull Ups 15 DB OH Squat Scale HS Walk with Bear Crawl RX 35/50 RX+ C2b, 70/50
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WOD February 6, 2020 (Thursday)
Read More: WOD February 6, 2020 (Thursday)Warm Up: 7-10 Min: Squat Therapy https://breakingmuscle.com/learn/squat-therapy-4-drills-that-will-improve-your-squat Strength: Overhead Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: 8 Rounds For Time 8 FR Lunges (Alternate each leg) 8 S2OH RX 95/75 RX+ 135/95
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WOD February 5, 2020 (Wednesday)
Read More: WOD February 5, 2020 (Wednesday)Strength: Front Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: “0 to 100 Real Quick” / 35 Min AMRAP 1000M Row 100 Single Unders 900M Row 90 SU 800M Row 80 SU 700M Row 70 SU 600M Row 60 SU 500M Row 50 SU 400M Row 40 SU 300M…
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WOD February 4, 2020 (Tuesday)
Read More: WOD February 4, 2020 (Tuesday)Warm-up: Foam Roll x 5 minutes Then… 2 Rounds Squat Sit x 1 minute Squat Sit to Reach x 10 Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front) Strength: Back Squat 4xE2MOM 4 @ 75% WOD: AMRAP in 14 minutes of 10 Back…
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CrossFit – Sat, Oct 12
CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…
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CrossFit – Fri, Oct 11
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…
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CrossFit – Thu, Oct 10
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…
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