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WODs

  • 6/29/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 28, 2016

    6/29/2016- Week 9 of 12 Level 1: Tall Jerk 3×3 – Light Movement Prep Jerk Balance 3×3– Light Movement Prep Jerk 8×1 Front Squat 3×2 Push Press 3×4 Pull-Up 3x 10 Level 2: •Muscle snatch – 65% x 3 x 3 •Clean & jerk – 65% x 2 x 2, 70% x 1 x 3 •Front squat […]

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  • 6/29/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on June 28, 2016

    Monday 6/27/2016- Warm-Up: 40 singles/dubs 5 burpee box jumps 5 ttb 5 kbs 10 squat therapy 20 sec plank hold/ handstand hold X2rds Workout: Chipper Level 3 & 2: 300 singles/dubs 200 jumping/air squats 150 sit ups 100 box jumps 75 pull-ups 50 burpees 25 sdhp 20 wall walks Level 1: 200 singles 100 air squats […]

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  • 6/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 28, 2016

    Wednesday 06/29/2016 Warm-Up: Jog 800m Followed by: 2 Sets @ Easy Pace: 10 RDLs 8 Hang Power Cleans 10 Front Squats 6 Push Press 10 Ring Rows 3 Sets @ Easy Pace: 5 Power Cleans 5 Front Squats 5 Jerks 5 Pullups *The first complex is done with an empty bar. The second complex should be […]

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  • 6/28/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 27, 2016

    6/28/2016- Week 9 of 12 Level 1: Rest Day: Level 2: •Hang clean – 65% x 2 x 4 •Snatch balance – 70% x 3 x 4   3 sets: A. Weighted sit-up x 10 B. Hip Extension – 3 x 20          

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  • 6/28/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 27, 2016

    Tuesday 06/28/2016 Warm-Up: EMOM 12, alternating: a) Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes) b) 5 Kettlebell Press, light weight, controlled eccentric c) 5 Perfect Burpees* *Perfect Burpee: Squat. From bottom, lean forward, place hands on floor, perform pushup. Bring feet back up, return to bottom of squat. Stand. Strength: 20 Minute […]

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  • 6/27/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on June 26, 2016

    Monday 6/27/2016- Warm-Up: Tabata singles/ dubs250 m row10 squats10 sit ups10 pull-ups10 burpee broad jumps Workout: 24 AMRAP Level 3 & 2: Teammate 1 rows 250m then 8 burpees over the rower while teammate 2 completes amrap40 singles30 flutter kicks20 squats10 sit ups5 pull-ups Level 1: 250 m row & 6 burpees30 singles20 flutter kicks15 squats10 […]

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  • 6/27/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 26, 2016

    6/27/2016- Week 9 of 12 Level 1:* Tall Snatch 5×3 (Light technical Work) Snatch– 8×1 Snatch Pull- 5×3 Back Squat 3×5 *Should be looking to increase weight week to week, as long as technique is correct. Level 2: •Hang snatch – 65% x 2 x 4 •Jerk – 75% x 2 x 4 •Clean pull of […]

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