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WODs

  • 7/20/2015-MUTTPack of the Day

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

    Monday 7/20/2015 Session 1: Strength: 1. Power Clean and Jerk 1@9- 1-5% LD 2-10% LD 2. Squat 2@9 Session 2:  WOD: 10 Min AMRAP Level 3: 50 Double Unders 10 Burpees 5 Clean and Jerks 155/105

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  • 7/20/2015-Workout of the Day

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

    Monday 7/20/2015 Pregame-Upper Prep/ Lower Prep Warm Up: Run 800M/Row 1000M Power Clean and Jerk Prep Strength: 14 Minutes Power Clean and Jerk- Heavy for Day WOD: 10 Min AMRAP Level 3: 50 Double Unders 10 Burpees 5 Clean and Jerks 155/105 Level 2:30 Double Unders or 100 Singles 10 Burpees 5 Clean and Jerks 115/75 Level 1:100 […]

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  • 7/17/2015-MUTTPack of the Day

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

    Friday 7/17/2015 Session 1: Weightlifting: Snatch  1@9- 10% LD Gymnastics Establish Max SetsA. Muscle-upsB. HSPU Session 2  WOD: For total “working’ time: 3 rounds @100% 10 Minute Rest between each round Row, 250 m10 Kettlebell Swings,70/55 lbs10 Burpees10 Kettlebell Swings, 70/55 lbs10 Burpees10 Kettlebell Swings, 70/55 lbsRow, 250 m

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  • 7/15/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 14, 2015

    Wednesday 7/15/2015 Session 1: Weightlifting: 1.3@9 Clean 2. Front Squat 2@9 Gymnastics: Establish Max time: A.Frog Stand Hold B.L-sit Session 2: WOD:  3 Rounds 10 OHS-135/9550 Double Unders

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  • 7/14/2015-Muttpack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 13, 2015

    Tuesday 7/14/2015 Session 1: Strength:  1.Split Jerk 3@9 5%LD 2.Weighted Pull-up 3@9 5%LD WOD:  10 Min AMRAP5 Strict Pull-ups10 Strict Ring Dips20 Ab Mat Sit-ups Gymnastics:  5:00 Min Practice each skill Frog Stand Hand stand Push-ups

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  • 7/18/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Saturday 7/18/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: Teams of two for time: Level 3: 50-40-30-20-10 GHD Power Clean 135/95 Pull-up Shoulder to Overhead 135/95 Level 2: 50-40-30-20-10 Ab-Mat Sit-Up Power Clean 95/65 Pull-up Shoulder to Overhead 95/65 Level 1: 40-30-20-10 Ab-Mat Sit-Up Power […]

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  • 7/17/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Friday 7/17/2015 Pregame-Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: For total “working’ time: 3 rounds @100% 10 Minute Rest between each round *3 People to each rower.  In A,B,C Fashion. Level 3: Row, 250 m10 Kettlebell Swings,70/55 lbs10 Burpees10 Kettlebell Swings, […]

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