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WODs

  • 5/20/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 19, 2015

    Wednesday 5/20/2015 Session 1: Weightlifting: 1.3@9 Clean From Hang This is an unbroken set *Watch the Demo video, This movement should be started right above the knee. 2. Front Squat 3@9 Aerobic/Gymnastics: 4RNFT:10 Ring Rows Row 2 Minutes10 Strict Ring Dips Airdyne 2 Minutes10 Toes to Bar Session 2:4RFT 15 SDLHP 75/5515 GHD SIT-UPS300M RUN  

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  • 5/20/2015

    By jeff@maverickcrossfit.com | In WOD | on May 19, 2015

    Wednesday 5/20/2015 Pregame- Lower Prep Warm Up: Row 1,000 Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean From Hang Level 1-Clean Technique WOD: 4RFT LEVEL 3- 15 SDLHP 75/5515 GHD SIT-UPS300M RUNLEVEL 2- 15 SDLHP 65/4515 WEIGHTED SIT-UPS300M RUNLEVEL 1- 15 SDLHP with Kettlebell 35/2515  SIT-UPS300M RUN Unloaded- 15 SDLHP with Kettlebell 35/2515  Weighted Sit-ups/sit-ups300M RUN Extra […]

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  • 5/19/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 18, 2015

    Tuesday 5/19/2015  Session 1: Strength:  1.Push Jerk 5@9 (1 Drop @ 5%) 2. Barbell Row 5@9 (1 Drop @ 5%) 3.Flexibility:2 Sets3 Sets1:00 Pike Stretch 1:00 Iso Squat 1:00 Ankle to Wall Stretch Session 2: WOD: 10-8-6-4-2  Muscle Up Push Press 135/95

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  • 5/19/2015

    By jeff@maverickcrossfit.com | In WOD | on May 18, 2015

    Tuesday 5/19/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M10 Push-ups 10 Hollow/Arch Rocks10 Pistols 5/5 or Box Step-Ups  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: 10-8-6-4-2  Level 3: Muscle Up Push Press 135/95 Level 2: Burpee Chest to Bar Push Press 115/75 Level 1: Burpee Jumping Pull-up Push Press 75/55 Extra Credit: 3 […]

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  • 5/18/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 17, 2015

    Monday 5/18/2015   Session 1: Prep: Dead Bug Drill Strength: 1. Back Squat 5@9 5% Load Drop 2. Deadlift 5@9 Aerobic:  4 Rounds @55-60%  1. 5 Handstand lower to headstand 2. Row 2 Minutes 3. 5 Support Lower to False Grip Hang 4. Airdyne for 2 Minutes  Session 2:  10 Min AMRAP200M Run 20 Med ball cleans 20/14 20 Ft […]

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  • 5/18/2015

    By jeff@maverickcrossfit.com | In WOD | on May 17, 2015

    Monday 5/18/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 14 Minutes Back Squat 5 Rep- Heavy for Day WOD: 10 Min Amrap Level 3:200M Run 20 Med ball cleans 20/14 20 Ft Handstand Walk  Level 2:200M Run 20 Med ball cleans 20/14 20 sec Handstand Hold  Level 1:200M Run 20 Med ball cleans […]

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  • 5/16/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 15, 2015

    Saturday 5/16/2015   Weightlifting  Snatch* 1.1@8- Repeats  * These should be Heavy and Pretty. Back Squat 5@9- No Drop   WOD: * Teams of 3 complete:  90 Snatches 75/55 15 Rope Climbs 60 Thrusters 115/75   

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