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Games Training WOD

Wednesday L2

CrossFit L2

Strength

Exercise: Behind The Neck Jerk/lbs
Reps: 5×2
Comment: Every 2:00 minutes
2- BTNJ (snatch grip)

Strength

Exercise: Tabata Handstand Hold/lbs
Reps: 8x :20/:10
Comment: Work on finding good position and drive the elbows in to keep arms …

January 2, 2013

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Friday

CrossFit L2

Strength

Exercise: Front Squat/lbs
Reps: 5×1
Comment: Every 3:00 minutes
5×1- Front squat
*Max effort

Strength

Exercise: GHD Hip extension/lbs
Reps: 3×15

Metcon

500m row
3 rounds
21- deadlifts (155/100)
21- toes to bar
500m row

Result Type: …

December 27, 2012

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Thursday L2

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 5×1
Comment: Every 2:00 minutes
*Max effort

Strength

Exercise: Pull-up/lbs
Reps: 5×5
Comment: 10 minutes
5- HSPU (odd minutes)
5- Pull-ups, weighted and strict (even minutes)

Metcon

12 minute AMRAP
3/2- Muscle ups…

December 26, 2012

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Wednesday L2

Wednesday evening classes are cancelled due to the snow we will be back to our regular schedule at 6am tomorrow Thursday the 27th.

CrossFit L2

Strength

Exercise: Hang Power Snatch/lbs
Reps: 5×2
Comment: Every 2:00 minutes
Below the knee hang …

December 25, 2012

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2009 Midwest Regional WOD 2

CrossFit

Metcon

5 Rounds
7 Double Kettlebell Thrusters
11 Burpees

Result Type: Time
Male Rx: 53 lbs
Female Rx: 35 lbs

 

 

December 22, 2012

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Friday

CrossFit L2

Strength

Exercise: Front Squat/lbs
Reps: 4×3
Comment: New set every 3:00

Strength

Exercise: Good Morning/lbs
Reps: 3×7
Comment: New set every 2:00

Metcon

As many reps as possible in 5 minutes
Squat clean and jerk 165/ 110

Result …

December 21, 2012

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Thursday

CrossFit L2

Strength

Exercise: Hang Power Snatch/lbs
Reps: 4×5
Comment: New set every 2:00 minutes
-feel hamstrings loaded, load the heel
-hit these fast and work on catching the bar high as possible in power catch

Strength

Exercise: Clean & …

December 20, 2012

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Wednesday

CrossFit L2

Strength

Exercise: Bench Press/lbs
Reps: 4×3
Comment: 4 sets
3 reps every 3:00 minutes
-get after these, go heavy as possible for each set

Strength

Exercise: Handstand push-up/lbs
Reps: 5
Comment: 7 minutes
5- kipping HSPU: EMOTM
-work …

December 19, 2012

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Tuesday

Strength 1:
Back Squat  (4×3)
New set every 3:00

Strength 2:
Banded Russian Kettlebell Swing  (5×7)
New set every 1:00

Metcon:
For time
50 Kettlebell swings 70/53
50 Box jumps 24/20
50 Burpees jump onto 45 lbs plate

 

 …

December 18, 2012

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Monday

Strength 1: Snatch (4×3)
Olympic triples- drop each rep
new set every 3:00 minutes

Strength 2: Clean & Jerk (4×3)
Olympic triples no touch and go
new set every 3:00 minutes

Metcon:
2010 Central East Regional Qualifier workout #1
5-4-3-2-1…

December 17, 2012

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