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WODs

  • 7/29/2015-MuttPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 28, 2015

    Wednesday 7/29/2015 Session 1: Strength:  1.Snatch – Work up to 80%  2.Clean and Jerk- work up to 80% WOD:  5 Rounds for total reps:30 Second Max Burpee Box Jumps 24/20:90 Second Rest

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  • 7/29/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 28, 2015

    Wednesday 7/29/2015 Pregame-Upper Prep/Lower Prep Warm Up: Row 1,000/Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2-Clean and Jerk @ 80% of 1RM Level 1-Clean and Jerk technique  WOD:5 Rounds for total repsLevel 1:30 Second Max Burpee Box Jumps 16/14:90 Second RestLevel 2-:30 Second Max Burpee Box Jumps 2o/16:90 Second […]

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  • 7/28/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 28, 2015

    Tuesday 7/28/2015 Session 1: Strength:  1.Snatch 1@9  2.Clean Pull 1@9- These should mimic your clean, go as heavy as possible, while still maintaining proper positions  and vertical extension on the finish WOD:  3 Rounds for Time: 50 Double Unders30/25 Calorie Row10(5/5) KettleBell Snatch 70/55  

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  • 7/28/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 27, 2015

    Tuesday 7/28/2015 Pregame- Snatch Prep Warm Up: Run 800M/Row 1000MSnatch Prep Strength: 12 Minutes: Snatch- Work up to 90% of 1RM WOD:  3 Rounds for Time: Level 3:50 Double Unders30/25 Calorie Row10(5/5) KettleBell Snatch 70/55Level 2:30 Double Unders or 100 Singles25/20 Calorie Row10(5/5) KettleBell Snatch 55/35 Level 1:100 Singles20/15 Calorie Row10 KettleBell Swings 35/25

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  • 7/27/2015-MUTTPack of The Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 27, 2015

    Monday 7/27/2015 Session 1: Strength: 1. Snatch – Work up to 90% 2. Clean and Jerk – Work up to 90% Session 2:  WOD:5-4-3-2-1Rope Climb Clean and Jerk 155/105

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  • 7/27/2015-Workout of the Day

    By Mike Cheatham | In WOD | on July 26, 2015

    Monday 7/27/2015 Pregame-Upper Prep/ Lower Prep Warm Up: Run 800M/Row 1000M Clean and Jerk Prep Strength: 14 Minutes Level 3/2  Clean and Jerk- Work up to 90% of 1RM Level 1- Clean and Jerk Technique WOD:5-4-3-2-1 Level 3: Rope Climb Clean and Jerk 155/105 Level 2:Rope climb or 2:1 Sub Clean and Jerk 115/75 Level 1:2:1 Sub […]

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  • 7/25/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 23, 2015

    Saturday 7/25/2015   Clean and Jerk 1 @9- No Drop Squat 5@9- No Drop   WOD: Teams of 3 complete AMRAP 16 of the following triplet:10 Front Squats, 185/13520 C2B30 Deads 185/135Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with […]

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