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WODs

  • 9/19/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 18, 2015

    Saturday 9/19/2015 Clean and Jerk 2@8 -5% Repeat These should be pretty and heavy Squat 5@9 WOD 1: 5 MIN AMRAP “Lift Up Autism” Still time to donate HERE “LUKE” 4 Power Cleans: 155 lbs/105 24 Double Unders 10 Pull-Ups       WOD 2: Teams of Two Complete:   Complete 200 Calorie Row for time.*Every 10 calories 1 Partner must complete 2 […]

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  • 9/19/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 18, 2015

    Saturday 9/19/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty Squat 5@ Heavy For Day   Group Class 9:30-10:30 WOD 1: 5 MIN AMRAP “Lift Up Autism” Still time to donate HERE or bring some cash! “LUKE” Level 3: 4 Power Cleans: 155 lbs/105 24 Double Unders 10 Pull-Ups    Level 2: 4 Power Cleans: […]

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  • 9/18/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 18, 2015

    Friday 9/18/2015 Session 1: Weightlifting: 1.Snatch -1@9 2.Drop 10% and complete 1 lift every :90 seconds x 5 Gymnastics: A. 5 x ME Back LeverB. 3 Sets of Max  Distance in 1:00 Plank Walks Aerobic: Run 6X 800M @ Cooper Test Pace Rest 2 Minutes Between Efforts Session 2: WOD: 9 Min AMRAP 15 Toes to bar10 […]

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  • 9/18/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 17, 2015

    Friday 9/18/2015 Pregame- Snatch  Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish Level 3/2-Snatch- Heavy for Day  Level 1- Snatch Technique  WOD: 9 Min AMRAP Level 3:15 Toes to bar10 Deadlifts 115/755 Snatches 115/75 Level 2: 12 Toes to Bar 10 Deadlifts 95/65  5 Snatches 95/65 Level 1: 10 Hanging Knee Raise 7 Deadlifts 75/55 […]

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  • 9/17/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 16, 2015

    Thursday 9/17/2015 Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   9:00AM & 4:30/5:30/6:30 PM Pre-Game: 15-20 Minute Mobility 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 Skill: 20 Minutes  Athletes Choice- Work on a […]

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  • 9/16/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 15, 2015

    Wednesday 9/16/2015 Session 1: Strength:  1.Hang Clean 3@9 *This movement should be started from position 2 2.Overhead Squat- 5@9 Gymnastics: 10 x 1 Swing to Back Roll Dismount5 X ME Strict M-Ups  Aerobic: Row 3k @ 9 Session 2: WOD: Beep Test

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  • 9/16/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 15, 2015

    Wednesday 9/16/2015 Pregame- Lower Warm Up: Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2- 3 Rep Clean From Hang@ Heavy for Day Level 1- Hang Clean Technique Work  WOD: Compare to 6/02/2015 Level 1-Beep Test Level 2-Beep Test Level 3-Beep Test Unloaded: Beep Test Extra Credit: Muscle up practice Row 3k @ […]

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