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WODs

  • 9/08/2015-MUTTPack of the Day

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

    Tuesday 9/08/2015 Session 1: Strength:  1.Push Jerk 5@9 -1- 5% LD 1-10% LD 2. Bench Press 5@8 5% Repeat 3. Bent over Row 5@8-5%Repeat WOD: “GWEN” For load Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. […]

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  • 9/08/2015-Workout of the Day

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

    Tuesday 9/08/2015 Pregame- Upper Prep Warm Up: 2RNFT:50 Double Unders or 1 Minute Practice 5 Pull-ups10 Push-ups15 Hollow/Arch Rocks Strength: 14 Minutes: Push Jerk- Establish 5 Rep @ heavy for the day WOD: “Gwen“ For Load All Levels: Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a […]

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  • 9/07/2015-MUTTPack of the Day

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

    Monday 9/07/2015  Session 1: 1.Squat – 5@8 5% Repeat 2.Deadlift – 5@8 5% Repeat *Refresh on repeats Here Gymnastics: 7 x 1-3 Forward Roll to Support/Practice 3 sets: 5 Strict toes to bar 10 Strict Chest to Bars 15 HSPU   WOD: Teams of Two complete: *Work may be shared in any fashion, only one partner may work at a time. For […]

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  • 9/07/2015-Workout of the Day

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

    Monday 9/07/2015   Weightlifting Class 8:30-9:30 A. 5 Rep Squat- Establish Heavy for the Day *Use 5 Reps for all work up sets. B.  5 Rep Deadlift- Establish Heavy for the Day *Use 5 Reps for all work up sets.  Group Class 9:30-10:30 WOD: Teams of Two complete: *Work may be shared in any fashion, only one partner may work at a time.  […]

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  • 9/05/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 4, 2015

    Saturday 9/05/2015 Clean and Jerk 2@8 -5% Repeat These should be pretty and heavy Squat 5@9 WOD: Teams of Three w/25 Minute Clock 3K Row Buy-in AMRAP W/Remainder: 50 KB Swings 55/35 50 Burpee Over Partner 50 Ab-Mat Sit-ups

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  • 9/05/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 4, 2015

    Saturday 9/05/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty Squat 5@9 Group Class 10:00-11:00 WOD: Teams of Three complete: w/25 Minute Clock 3K Row Buy-in AMRAP W/Remainder: 50 KB Swings 55/35 50 Burpee Over Partner 50 Ab-Mat Sit-ups

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  • 9/04/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 3, 2015

    Friday 9/04/2015 Session 1: Weightlifting: 1.Snatch -1@9 2.Drop 10% and complete 1 lift every :90 seconds x 5 Gymnastics: 1.3 x 5 Candlestick Pulls 2.5x 10 Hollow Rocks + 1 Roll+10 Arch Rocks Aerobic: Cooper Test Session 2: Sport: 4 Rounds for time: 1 Legless rope climb 5 Hang Power Snatch 155/10510 Strict Ring Dips20/15 Cal […]

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