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WODs

  • 11/26/2015-Thanksgiving

    By jeff@maverickcrossfit.com | In WOD | on November 25, 2015

    There is no class today, enjoy the day with your families.      

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  • 11/25/2015-MUTTPack of the Day

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

    Wednesday 11/25/2015 1. Barbell Conditioning 4 Rounds for time of: 12 Deadlifts, 225/155 9 Hang Power Cleans, 225/155 6 Jerks, 225/155 Rest 3 minutes between rounds 2. Conditioning 30 Cal Assault Bike 30 TTB 30 Wall Balls, 30/20 30 Muscle ups 30 Wall Balls, 30/20 30 TTB 30 Cal Assault Bike 3.  Midline Accessory Work Accumulate […]

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  • 11/25/2015-Workout of the Day

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

    Wednesday 11/25/2015 Warm Up: Row 1000/Run 800M Snatch Prep Strength- 15 Minutes Level 3/2-Work up to a heavy 3-Position Power SnatchPos 1/ Pos 2/ Floor Level 1- Snatch Technique Work   WOD: EMOMx15 Level 3: Min 1: 20/16 Cal RowMin 2: 3-6 Strict HSPU + 3-6 Kipping HSPUMin 3: 2 Heavy Front Squats Level 2: Min […]

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  • 11/24/2015-MuttPack of the Day

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

    Tuesday 11/24/2015 SESSION 1: 1. Plyometric 8×1 seated box jump – set 1 box up at parallel and sit on it, jump onto another box. Climb in height each set. 2. Sprints 10 sets of 20M sled sprint, unlimited recovery 2. Unilateral Lower Body Pull 4×6 Single Leg RDL each side, unlimited rest between sets 3. […]

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  • 11/24/2015-Workout of the Day

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

    Tuesday 11/24/2015 Warm-up: 1RNFT:30-60 second Row30-60 second RunFollowed by:15 GHDSU or Sit-ups15 Hip Extensions10 Strict Pull ups Or Ring Rows10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch) Wall Facing Squats10-20 Band Pull Aparts WOD 1- For Time “Satan’s Whiskers”  Level 3: 3 RFT:10 C2B Pull ups10 Front Squats, 165/115 – no […]

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  • 11/23/2015-MUTTPack of the Day

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

    Monday 11/23/2015 Session 1: 1. Snatch Work up to a 1-rep heavy from the hang 2. Jerk 1RM Jerk from rack 3. Squats 2×10 Back Squats 4. Gymnastics Conditioning 5 sets of the following pulling complex: 5 Bar MU + 7 C2B + 9 Pull ups – goal is to complete the entire set without […]

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  • 11/23/2015-Workout of the Day

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

    Monday 11/23/2015 Warm Up:  Run 800M/Row 1000M Snatch Barbell Prep   Strength: Level 3/2-Work up to heavy 1 Rep Hang Snatch Level 1- Snatch Technique WOD: 15-12-9-6: Level 3: Power Clean (155/105) TTB Push Jerk (155/105) BJ (24″/20″) Level 2: Power Clean (115/85) TTB Push Jerk (115/85) BJ (24″/20″) Level 1: Power Clean (75/55) Hanging Knee raise […]

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