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WODs

  • 2/23/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 22, 2015

    Monday 2/23/2015   Session 1: Strength: 2 Count Pause Squat 6@9 5% Load Drop 2″ Deficit Deadlifts 6@9 5% Load Drop  Session 2:  WOD: 6 Rounds for reps- Compare “The Ghost” 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

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  • 2/23/2015

    By jeff@maverickcrossfit.com | In WOD | on February 22, 2015

    Monday 2/23/2015 Pregame- Squat Prep Warm Up:  Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed Strength: 12 Minutes to establish: 2 Count Pause Squat 6@9 WOD: 6 Rounds for reps- Compare “The Ghost” 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 […]

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  • 2/21/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 16, 2015

    Saturday 2/21/2015 Strength: Squat 1@9- No Drop Snatch: (1.1)@8 (repeats) WOD: Teams of 2 complete AMRAP 20 of: “TEAM OPEN TEST” Via Ben Bergeron  100 WB 100 DU 80 Box Jumps, 24/20 80 TTB 60 C2B 60 Burpees 40 Cleans, 145/100,  40 Jerks 145/100,  20 Snatch 145/100 20 MU

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  • 2/20/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 16, 2015

    Friday 2/20/2015   Session 1: Strength: Clean and Jerk 1@9 10% Load Drop Press 1@9 No Drop Gymnastics: Chest to bar Pull-ups-1xME Ring Dips-1XME L-Sit hold 1xME *Rest As needed between sets   Session 2:  *BenchMark* –Compare “Jackie” For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups

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  • 2/19/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 16, 2015

    Thursday 2/19/2015 Pre-Game: 15-20 Minute Mobility Skill: 20 Minutes  Pull-Over Practice: Videos- 1,2,3,4,5  

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  • 2/18/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 16, 2015

    Wednesday 2/18/2015   Session 1: Strength: SNATCH Off Blocks (Above Knee) (1.1.1)@8 5% Repeats (No more than 3 Down sets) Deadlifts 4@9 No Drops Movement: 6 Rounds- DEMO :30 Min of Handstand Kick ups :30 Min of Duck Walk :30 Min of Bridge Work :30 min Horse Walk :30 Lizard Walk :30 Ostrich Walk   Session 2:  WOD: 21-18-15-12-9-6-3 reps for time […]

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  • 2/17/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on February 16, 2015

    Tuesday 2/17/2015   Session 1: Strength: Push Press 4@9 NO Load Drop Weighted Pull-ups 4@9 No Drops Gymnastics:*** Muscle-ups-1XME Hand Stand Push-ups 1 XME Toes to Bar- 1 XME *REST AS NEEDED BETWEEN MOVEMENTS Session 2:  20 min AMRAP: 20 Calorie Row 15 H.R Push-ups 2/1 Legless Rope Climbs

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