Tuesday

3/20/18
warm up: trainers choice
 
Skill/strength
EMOM 10
even:7-10 push press
odd: 7-10 front squat
Use 60-70% of 1rm for press and same weight for FS
 
Wod:
21-15-9
box jump 24/20
Power snatch 95/65
 
Scale up or down. Talk with your coach.

Wednesday

3/14 Warm up: group: trainers choice 2x 25 jumping jacks 20 mountain climbers 10 ring rows 10 push ups EMOM 12 1) 20 doubles/40 singles 2) 6 wall balls+6 oh walking lunges w/medball 3) 10 back extensions Wod: Partner up AMRAP 16 Partner A does: 8 floor press 115/75 16 sit ups 24 air squats…

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Tuesday

3/13/18
Warm up: 400 run/row
20 lunges
20 ring rows
20 sit ups
pvc mobility
2x.
5 med ball cleans
5 wall facing squats
5 ball slams

Skill: snatch work.
Building to 60-70% or your 1rm.,
then 5×2 at that weight.

Wod: Amrap 12
18 Kb swings 53/35
12 Dead lifts 135/95
6 burpees

Monday

5/12/18
Warm up : trainers choice

strength: every 90 sec. for 12 minutes
1 squat clean + 1 hang squat clean + 2 jerks
Building to a heavy complex.
(Don’t set the bar down during complex)

wod: 5 RFT
8 Thrusters. 95/65
7 box jumps 24/20
6 T2b

Announcement

Week 3 is here and wanted to shout out and hope everyone has been enjoying the Friday Night Lights at Calcourts. It’s been fun so see the support and feel the energy of the room. Not sure what crossfit will throw our way this week but we can KINDA rule out some movements like burpees,T2B,along…

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Monday

3/5/18 Warm up: group. 250m run/300row Pvc mobility. 2 rounds of: 8 kb swings (Russian) 16 walking lunges 8 wall balls   Skill: Burgner warm up. Strength: Snatch (full squat) Warm up to 65-75% of 1rm. then 6×1 at that weight.   Wod: amrap 15 8 Hang cleans 95/65 8 back racked lunges 95/65 (4…

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Wednesday

2/28/18 Warm up: group,pvc mobility, 1x 400m run/row 20 air squats 15 push ups 10 burpees 15 back extensions 20 sit ups Strength: bench press(weight room) warm up to 70% of your 1rm then 5×5 at that weight. Wod: partners Amrap 14 4 Deadlift 185/125 5 pull ups 6 push ups 15 doubles/30 singles One…

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