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WODs

  • 4/10/2015

    By jeff@maverickcrossfit.com | In WOD | on April 9, 2015

    Friday 4/10/2015 Pregame- Snatch Prep   Warm Up: Row 1000/ Run 800M Snatch Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch technique  WOD: 10-9-8-7-6-5-4-3-2-1 Level 3/2 KB Snatch- 55/35, (Reps Per Arm) Knees to Elbow Level 1- One arm KB swing 35/35 ( Reps Per Arm) Hanging Knee Raise

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  • 4/9/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 8, 2015

    Rest Day

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  • 4/09/2015

    By jeff@maverickcrossfit.com | In WOD | on April 8, 2015

      Thursday 4/09/2015 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  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 4/8/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 7, 2015

    Wednesday 4/8/2015 Session 1: Weightlifting: Clean and Jerk 1.1.1@8 5% Repeats WOD: 15 Min Amrap 4 Front Squats 205/155 10 Handstand Push-ups Run 400M Session 2: 10 Rounds: @55-60%* 1 Minute Airdyne  1 Minute Handstand walk Practice  1 Minute Rower 3 Slide to hollow * This is an easy recovery Piece. Do not Push.

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  • 4/08/2015

    By jeff@maverickcrossfit.com | In WOD | on April 7, 2015

    Wednesday 4/08/2015 Pregame- Upper body prep- Lower body Prep- Warm Up: Row 1,000/Run 800M Clean and Jerk Prep Strength:  12 Minutes to establish: Level 3/2- 1 Power Clean+1 Full Clean+ 2 Jerks   Level 1- Clean and Jerk WOD: 15 Min AMRAP Level 3: 4 Front Squats 205/155 10 Handstand Push-ups Run 400M Level 2: 4 Front Squats 155/105 10 HandStand […]

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  • 4/07/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 6, 2015

    Tuesday 4/07/2015  Session 1: Gymnastics: 30 Muscle ups for time  Strength:  1.2020 Tempo Strict Press -4 x 10@8 45-60 Seconds Rest Between Sets 2.2020 Tempo Barbell Row -4 x 10@8 45-60 Seconds Rest Between Sets   Session 2:  Every 3 Minutes for 15 minutes 1 Legless Rope Climb 15 Burpees 30 Double unders Rest remainder of 3 […]

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  • 4/07/2015

    By jeff@maverickcrossfit.com | In WOD | on April 6, 2015

    Tuesday 4/07/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT: Run 200M 30 Second Handstand Hold 3 Front Level Practice 5 Toes to bar   Strength: 12 Minutes: 1.2020 Strict Press -4 x 10@8 45-60 Seconds Rest Between Sets  WOD:  Every 3 Minutes for 15 minutes   Level 3 – 1 Legless Rope Climb 15 Burpees 30 Double unders Rest remainder […]

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