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CrossFit WOD

03/28/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

03/28/15 Olympic lifting


Main – Olympic Lifting

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Clean and Jerk

Clean & jerk (%1rm c/j) – 1×3@60%

Clean and Jerk

1×3@70%

Clean and Jerk

1×3@80%

Clean and Jerk

2×3@85%

Clean and Jerk

1×3@75%

Snatch Balance

Snatch balance (%1rm sn) – 1×3@60%

Snatch Balance

1×3@70%

Snatch Balance

1×3@80%

Snatch Balance

2×3@85%

Snatch Balance

1×3@75%

GHD Situps (4×12)

03/27/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

03/26/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

Find your heaviest lift with perfect form

Work on the set up and pull!

Metcon (Time)

Four rounds

OH Plate lunges 100ft

Russian Swings-25 32/24kg

800m

03/25/17 WOD

Main – CrossFit

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Connectivity (No Measure)

Armbar

Paused Front Squat

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

Metcon (AMRAP – Reps)

4 Rounds of:

1:00 ME Power Clean & Push Jerk (60% of 1RM)

1:00 Rest

1:00 ME Muscle Ups (scale with c2b or pullups)

1:00 Rest

03/23/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

3 Position Snatch

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees to a Plate

Metcon (Time)

3 rounds of:

40 Russian Swings 24/16kg

20 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

03/21/15 Olympic Lifting


Main – Olympic Lifting

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Snatch Complex

1) Snatch complex (highpull/highpull/snatch) – 1×3@55%

Snatch Complex

1×3@65%

Snatch Complex

1×3@75%

Snatch Complex

1×3@80%

Snatch Complex

1×3@75%

Push Jerk

2) Jerk from racks – 1×3@50%

Push Jerk

1×3@60%

Push Jerk

1×3@70%

Push Jerk

1×3@75%

Push Jerk

1×3@70%

Romanian Deadlift

RDL (based on 1 rm clean) – 1×5@50%

Romanian Deadlift

1×5@60%

Romanian Deadlift

1×5@70%

Romanian Deadlift

2×5@75%