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Uncategorized ARCHIVE

  • 8/11/2014 WOD

    By jeff@maverickcrossfit.com | In Uncategorized, WOD | on August 10, 2014

    Monday 08/11/2014 Pre-Game: Squat Prep- Demo Warm Up: 15 Minute Limit Three rounds not for time of: 30-50 double unders or 30 Seconds practice, 3-6. Muslce Ups, 3-6 SHSPU, 10 Goblet Squats 20 Second Hollow Hold *Practice not Fatigue Strength:22 Minutes 2 Count Pause Back Squat 4@9 (Load Drop) 7% Fatigue WOD: All levels- 4 […]

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  • 07/08/2014

    By Mike Cheatham | In Uncategorized, WOD | on July 7, 2014

    Tuesday 07/08/2014 Warm Up: DROM + Hip Mobility Strength: (20 Min) Back Squat 2@9 (Load Drop 5%) WOD: 20 Min AMRAP: 3 Snatches 155/105 6 Strict Ring Dips 10 pistols Run 200M Level 1 – 75/55, Box Dips, Air Squats Level 2 – 135/85 , Dips, Pistol or sub   Extra Credit: 25 Min easy […]

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  • 06/20/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on June 19, 2014

    Friday 06/20/2014 Warm Up: DROM and Clean and Jerk Warm-up Olympic: (25 minutes) Level1- Clean and Jerk Practice Level 2/3-Clean and Jerk 70% of 1 rep 15-20 Reps WOD: Isabel Level 1- 30 Reps P. Snatch (adjust per athlete) Level 2- 30 reps Snatch 115/75 For time. Level 3- 30 reps Snatch 135/95 For time

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  • 02/23/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on February 23, 2014

    Monday 02/23/2014 Strength: 12 Minutes to work Squat- 5,4,3,2,1,1,1 Work up to heavy single Start first 5 at 55% and work up each set to max attempt WOD: 1.Metcon with a 10 minute running clock 15-12-9 Power Snatch, 115/80 TTB in the remaining time, AMRAP of: Burpee Box Jumps, 24/20 2 Scores: (1) Time for […]

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