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WODs

  • 5/28/2016-Workout of the Day

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

    5/28/2016- Week 4 of 12 Level 1: Tall Snatch- 5×3 (Light Technique Work) Snatch-Heavy Single; 15 reps -EMOM Clean and Jerk- Heavy single; 15 reps- EMOM Front Squat- 3×3 *For lifts, you will be doing a total of 15 lifts, You will work up to a heavy for the day, then drop weight and hit the […]

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  • 5/28/2016-Workout of the Day

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

    Saturday 5/28/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and JerkThis is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit […]

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  • 5/27/2016-Unloaded of the Day

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

    Friday: 22 min amrap Level 3/2: 500m row 2 wall walks 4 burpee to plate 6 gto with plate 8 box jumps Level 1: 400m row 1 wall walk or 20 sec plank hold 3 burpee to plate 5 gto with plate 7 box steps *** partner 1 rows while other completes reps…when partner is done […]

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  • 5/27/2016-Barbell of the Day

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

    5/27/2016- Week 4 of 12 Level 1: Tall Clean 5×3 (Light Technique Work) Mid-Hang Clean- 5×3 Clean Deadlift + Finish 5×3  Back Squat 3×5 (Lighter than Monday) Level 2: •2-position snatch – 77% x 2 sets,  •Snatch pull – 96% (of snatch) x 5 x5 •Snatch push press – 81% x 5 x 5  •Back squat – […]

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  • 5/27/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 26, 2016

    Friday 05/27/2016 Warm-Up: 1 rounds not for time  of:200M  Row200M RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts   Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat […]

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  • 5/26/2016-Bring a Friend Day

    By jeff@maverickcrossfit.com | In WOD | on May 26, 2016

    Thursday 5/26/2016 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 For Time: Teams of 2 2,000 Meter Row 200 Double-Unders 2,000 Meter Run

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  • 5/25/2016-Barbell of the day

    By jeff@maverickcrossfit.com | In Barbell | on May 24, 2016

    5/25/2016- Week 4 of 12 Level 1: Tall Jerk 3×3 – Light Movement Prep Jerk Balance 3×3– Light Movement Prep Behind the Neck Jerk 5×3 Front Squat 3×5 Press 3×10 Dumbbell Row 3x 10 Level 2: •Muscle snatch – 65% x 5, 70% x 4 x 2, 75% x 3 •2-position clean (floor, mid-thigh) – 77% […]

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