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WODs

  • 2/27/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 26, 2015

    Friday 2/27/2015 Session 1: Walk through 15.1 movements, Play with rest/work, transitions and plate loading for clean and jerk. Session 2: WOD:  “15.1” Level 3: In 15 Minutes Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) Directly Followed by: 6 Minutes […]

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  • 2/27/2015

    By jeff@maverickcrossfit.com | In WOD | on February 26, 2015

    Friday 2/27/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: Run 200M 8 Back Extensions 3 Toes To to Bar 3 Hang Power snatch w/barbell Workout Prep: Clean and Jerk Prep + 10 Minutes:  A.Work up to 80–85% of 1Rm Clean and Jerk B.Set-up Bar & Perform 3 Deadlifts 5 second break 2 Snatches x3 Rounds. […]

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  • 2/26/2015

    By jeff@maverickcrossfit.com | In WOD | on February 24, 2015

    Thursday 2/26/2015 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  Pull-Over Practice: Videos- 1,2,3,4,5 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 2/25/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 24, 2015

    Wednesday 2/25/2015   Session 1: Strength: 2 Count pause Jerk – 3@8 5% Repeats- No more than 2 Down sets Power Clean Off Blocks (Above Knee) (1.1.1)@8 5% Repeats- No more than 2 down sets Front Squat 8@7 5% Repeats-( Weight should be moving fast) Session 2:  3 rounds NOT for time*  30 calorie row 24 Double Unders 12 Box […]

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  • 2/24/2015

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

    Tuesday 2/24/2015   Session 1: Strength:  Push Press 6@9 5% Barbell Row 6@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 short […]

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  • 2/25/2015

    By jeff@maverickcrossfit.com | In WOD | on February 23, 2015

    Wednesday 2/25/2015 Pregame- Upper body prep Lower body Prep  Warm Up: ROW 1,000/Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 1 Power clean+ 1 Full Clean + 2 Jerks Level 1- Power clean and Jerk technique WOD: 3 rounds NOT for time*  Level 3: 30 calorie row 24 Double Unders 12 Box Step-ups […]

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  • 2/24/2015

    By jeff@maverickcrossfit.com | In WOD | on February 23, 2015

    Tuesday 2/24/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 1 Wall Walk + 3 Strict HSPU or 1 Wall Walk + 20 Second static hold 3- Front Lever Tuck 10- Roll to Candle stick Strength: 12 Minute to Establish: Push Press 6@9 WOD: 3RFT:  Level 3 21-Box Jumps 24/20 15 Pull-ups* 9 Parallette HSPU Level 2: 21-Box […]

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