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WOD ARCHIVE

  • 3/16/2015

    By jeff@maverickcrossfit.com | In WOD | on March 15, 2015

    Monday 3/16/2015 Pregame- Snatch Prep Warm Up: Row 1000/Run 800 Snatch Warm-up WOD: All Levels  With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible.  Once you cannot snatch the weight, clean for as long as possible. Once you cannot […]

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  • 3/14/2015

    By jeff@maverickcrossfit.com | In WOD | on March 13, 2015

    Saturday 3/14/2015   Weightlifting Class Squat 1@9- No Drop Snatch A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: 5k Run or Row.  Then work on skills/Goats/Play for 30 Minutes.

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  • 3/13/2015

    By jeff@maverickcrossfit.com | In WOD | on March 12, 2015

    Friday 3/13/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy row 8 Reps Squat Therapy   Workout Prep: 3RNFT: 1 Muscle Up 5 WallBalls 15 Double Unders   WOD:  “15.3” Level 3: Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men […]

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  • 3/12/2015

    By jeff@maverickcrossfit.com | In WOD | on March 11, 2015

    Thursday 3/12/2015 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 2RNFT:8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip Skill: 20 Minutes  Double Under Development Videos- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/11/2015

    By jeff@maverickcrossfit.com | In WOD | on March 10, 2015

    Wednesday 3/11/2015 Pregame- Upper/Lower Warm Up: Clean and Jerk Prep Strength:  12 Minutes to establish heavy for day: Level 3/2- 1 Power Clean+ 1 Full Clean + 2 Jerks Level 1- Clean and Jerk Technique WOD: EMOMS  Level 3: EMOMx8 Odd: 5 PC at 135/95 + 30 Double unders Even: 5 Burpees + 7 WB,20/14. 1 min transition EMOMx8 Odd: 5 Thrusters 95/65+ 20 Double unders […]

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  • 3/10/2015

    By jeff@maverickcrossfit.com | In WOD | on March 9, 2015

    Tuesday 3/10/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 1 Wall Walk + 3 Strict HSPU 5 Broad Jumps 20 Sec Dead Bug Hold   Strength: 12 Minute to Establish: Push Press 4@9 WOD: 10 Min Amrap Level 3 – 2-4-6-8-10-12-14-16-18-20.. Burpee  Box Step-ups 24/20 Shoulder to Overhead 120/80 Level 2:   2-4-6-8-10-12-14-16-18-20.. Burpee Box Step-ups 24/20 Shoulder […]

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  • 3/9/2015

    By jeff@maverickcrossfit.com | In WOD | on March 8, 2015

    Monday 3/9/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed  Strength: 12 Minutes to establish: 2 Count Pause Squat 4@9 WOD:  Complete 4 rounds: Level 3: You have 2 minutes to perform each round: 200M Shuttle (50M x 4) 155/105 lbs Squat Cleans – […]

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