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WODs

  • 8/24/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on August 23, 2016

    Warm-up: Emom 9 min A.40 sec me cal row B.10 squats & 5 push ups C.10 beat swings   WOD: For Time Level 3/2: 50 wall balls 40 sit ups 30 push ups 20 cal row 10 burpees over rower 20 cal row 30 push ups 40 sit ups 50 wall balls Level 1: 40 wall […]

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  • 8/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 23, 2016

    Wednesday 08/24/2016 Warm-up: EMOM 9, alternating: a) 10 Back Rack Stationary Lunges, pause at bottom, empty bar b) 10  Good Mornings, slow and controlled, empty bar c) 10 Stationary Inchworms Strength: 20 Min Cap Back Squat 3-3-3-3-3, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last week’s first working set […]

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  • 8/23/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on August 23, 2016

    Week 3 of 10- •Muscle snatch – max for day •Power snatch – 75% x 2 x 3 •Jerk – max for day; 80% of that x 2 x 2 3 sets: 15 sledgehammer swings/ side 15 pull-ups

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  • 8/23/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 22, 2016

    Tuesday 08/23/2016 Warm-up: 10 Minutes @ Easy Pace: Wall Walk + 5-10 Second Chest-to-Wall Handstand or Inchworm to Plank Hold Hollow Hold 15-30 seconds Superman Hold 15-30 Seconds 50 Jump Rope Single Unders Strength: 20 Min Cap Push Press 3-3-3-3-3, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last […]

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  • 8/22/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on August 22, 2016

    Warm-up: Jog 400m Followed by:3RNFT: 5 kb thrusters 5 burpee broad jumps 5 inchworms   Skill Work: Double Under practice Followed By: Tabata singles or Double Unders Rest 3 min WOD:  FT Level 3/2: 21/15/9 KBS Box jumps KB Russian twist 200m run between rds Level 1: 15/12/9 KBS Box jumps KB Russian twist 200m run between […]

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  • 8/22/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on August 20, 2016

    Week 3 of 10- •Snatch – 75% x 1 x 3 •Snatch pull – 97% x 3 x 3 •Snatch deadlift – 105% x 3 x 3 •Front squat – 81% x 3 x 5; follow each set immediately with 3 box jumps •GHD sit-ups – 60 total

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  • 8/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 20, 2016

    Monday 08/22/2016 Warm-up: 15 Minute Cap 5-1 Snatch Deadlift 5-1 Power Snatch from Hip 5-1 Power Snatch 5-1 Snatch After each set, perform 3-5 Perfect Burpees. Strength: 15 Min Cap Level 3/2: Snatch to max, then 90%x1x4 Level 1: Hang Snatch to max, then 90%x1x4 *Once an athlete has two misses at a given weight, they […]

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