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WODs

  • 3/5/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 4, 2015

    Thursday 3/5/2015 Mobilize: 15-20 Minute Mobility Skill: 20 Minutes  Backward Roll Practice Videos- 1,2, Visualization:  Close you eyes and listen to this, Think about your goals, are you doing everything in your power to reach them? Do you believe in yourself? Envision reaching your potential tomorrow and living up to the best version of yourself. Tomorrow is your day. […]

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  • 3/05/2015

    By jeff@maverickcrossfit.com | In WOD | on March 4, 2015

    Thursday 3/05/2015 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  Backward Roll Practice Videos- 1,2, WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/4/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 4, 2015

    Wednesday 3/4/2015   Session 1: Strength: Power Snatch Off Blocks (Above Knee) (1.1.1)@8 5% Repeats- No more than 2 down sets Front Squat 7@7 5% Repeats-( Weight should be moving fast) Session 2:  3 rounds NOT for time*  Run 400M 24 Double Unders 12 Box Step-ups 24/20 6 Burpees 5 Wall Balls 4 Power Cleans 135/95 3 Push jerks  135/95 2 M-Ups 1 […]

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  • 3/4/2015

    By jeff@maverickcrossfit.com | In WOD | on March 2, 2015

    Wednesday 3/4/2015 Pregame- Snatch Prep   Warm Up: Row 1,000/Run 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 1 Power Snatch+ 1 Full Snatch + 2 Overhead Squats Level 1- Snatch Technique  WOD: 3 rounds NOT for time*   Level 3: Run 400M 24 Double Unders 12 Box Step-ups 24/20 6 Burpees 5 Wall Balls 4 Power Cleans 135/95 […]

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  • 3/3/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 2, 2015

    Tuesday 3/3/2015   Session 1: Strength:  Push Press 5@9 5% Barbell Row 5@9 5% Gymnastics:*** Muscle-ups-(1-3)+(1x) or (4-8) +(2x) or (9-12) +(3x) Hand Stand Push-ups(15-20) +(5x) or (20-25) +(6x) Toes to Bar-(12-15) +(4x) or (15-20) +(5x) or (20-25) +(6x) *5 Deep breaths or no more than 10 seconds between sets. *(Opening set) + (Repeat sets) Open at least 2 reps […]

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  • 3/3/2015

    By jeff@maverickcrossfit.com | In WOD | on March 2, 2015

    Tuesday 3/3/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 5 Inverted Burpees 5 High Box Jumps 5- Glide Kip Hollow Swing   Strength: 12 Minute to Establish: Push Press 5@9   Level 3 -3RFT: 5 power cleans, 155#/105# 10 Chest to Bars 5 shoulder-to-overhead, 155/105 50 Double Unders Level 2: 3RFT: 5 power cleans, 120/80 10 […]

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  • 3/2/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 1, 2015

    Monday 3/2/2015   Session 1: Strength: 2 Count Pause Squat 5@9 5% Load Drop 2″ Deficit Deadlifts 5@9 5% Load Drop  Session 2:  WOD:  2 Rounds for time: Level 3: 40 Calories Rowing 30 Burpees 20 Meter Front rack Lunge 135/95

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