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WODs

  • 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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  • 12/19/2015-Workout of the Day

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

    Saturday 12/19/2015   Weightlifting Class 8:30-9:30 5×5 Back Squat, 65% 5×5 Back Squat, 75% 5×5 Back Squat, 85% Group Class 9:30-10:30 WOD:4 RFT: Teams of TwoLevel 3: 600m Run (Athletes Run Together) 50 Burpees 30 Jerks, 135/95 Level 2: 600m Run (Athletes Run Together) 50 Burpees 30 Jerks, 95/65 Level 1: 400m Run (Athletes Run Together) 32 Burpees 16 Jerks, 75/55 Optional […]

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  • 12/18/15-MUTTPACK OF THE DAY

    By jeff@maverickcrossfit.com | In MUTTPACK | on December 17, 2015

    SESSION 1 1. Snatch work up to a heavy single from the low hang 2. Snatch EMOMx5: 5 TnG Squat Snatches, across 3. Snatch Accessory A. 5×2 Snatch Grip Push Press from behind the neck B. 3×3 Snatch Deadlift 4. Conditioning “American Dream” AMRAP 20 of: 1 Power Clean, 205/145 1 Muscle up 2 Power […]

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  • 12/18/2015-Workout of the Day

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

    Friday 12/18/2015 Warm Up:  Run 800M/Row 1000M Snatch Prep Strength: 1. Snatch– 10 Minuteswork up to a heavy single from Hang Below Knee 2. Snatch EMOMx5: 5 TnG Squat Snatches, across   WOD- 5RFTLevel 3-25 Cal Row12 1-arm alternating KB Snatch, 70/55 (6/side)3 Rope ClimbsLevel 2-25 Cal Row12 1-arm alternating KB Snatch, 55/35 (6/side)2 Rope ClimbsLevel 1:15 […]

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  • 12/16/2015-MUTTPack of the Day

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

    Wednesday 12/16/2015 1. Conditioning 48-30-18 reps for time of: Assault Bike Calories Push ups 2. Rowing  15 minutes of moderate rowing. SESSION 2: 1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean […]

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