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WODs

  • 12/24/2015-Workout of the Day

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

    Thursday 12/24/2015 Schedule–   9:00AM & 4:30 PM 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   WOD: 20 Minutes “Cookies n’ Cream” Teams of 2 AMRAP 20: 60 Calorie Row,  60 Kettlebell Swings (55/35) 50 Calorie […]

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  • 12/23/2015-MUTTPack of the Day

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

    Wednesday 12/23/2015 1. Clean EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground 2. Squat 1×1 Back Squat, Heavy 1×10 Back Squat, Heavy 1x1Back Squat, Heavy 1×20 Back Squat, Heavy 1×1 Back Squat, Heavy 1x30Back Squat, Heavy The goal is to hit a heavy/max lift on each […]

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  • 12/23/2015-Workout of the Day

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

    Wednesday 12/23/2015 Warm Up:Row 500MFollowed by:10 KB Goblet Squats10 Walking lunges (Per leg)10 Single Leg Deadlifts (Per Leg)10 Kb Goblet Squats WOD: 1×1 Back Squat, Heavy 1×10 Back Squat, Heavy 1×1 Back Squat, Heavy 1×20 Back Squat, Heavy 1×1 Back Squat, Heavy 1×30 Back Squat, Heavy The goal is to hit a heavy/max lift on each set. […]

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  • 12/22/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on December 21, 2015

    Tuesday 12/22/2015 1. Conditioning For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Power Clean, 135/105 Ring Dip 2. Run Conditioning A. EMOMx10: 200m Run rest 5 minutes B. EMOMx10: 200m Run

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  • 12/22/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on December 21, 2015

    Tuesday 12/22/2015 Warm-up: 3RNFT:Run 200M3 Power Cleans (at Workout Weight)3 Hand Stand Push-up or Push-ups3 Ring Dips/Bar Dips/Box Dips Workout 1: For TimeLevel 3:15-10-5:Power Clean, 135/95HSPUDirectly into…15-10-5:Hang Power Clean, 135/95Ring DipLevel 2:15-10-5:Power Clean, 95/65HSPU or Hand Release Push-upsDirectly into…15-10-5:Hang Power Clean, 95/65Bar Dip Level 1:15-10-5:Power Clean, 75/55 Push-upsDirectly into…15-10-5:Hang Power Clean, 75/55 Box Dips WOD 2- EMOMx10: Level 3: Odd: 20/16 […]

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  • 12/21/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on December 20, 2015

    Monday 12/21/2015 Session 1: SESSION 1 1. Snatch With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack B. 4:00-8:00 work up to a heavy single Snatch Balance from – use a rack C. 8:00-12:00 work up to a heavy single […]

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  • 12/21/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on December 20, 2015

    Monday 12/21/2015 Warm Up: Run 800M/Row 1000M Snatch Prep Strength: A 0:00-4:00 work up to a heavy single OHS B. 4:00-8:00 work up to a heavy single hang Snatch C. 8:00-12:00 work up to a heavy single Snatch D. 12:00-16:00 work up to a heavy single Front Squat WOD: 2RFT: Teams of Two Level 3:  40 Overhead […]

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