Workout of the Day, WOD – Thurs, 4 Jun 2015
GW
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Trigger/Warm-up/Mobilise/Activate
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1) Power Clean & Push Jerk
3-3-3-3-3 (Count sets with a load of >80% of 3RM)
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Score = Load
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Scaling:
PVC & Bar drills as directed by coach
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Then…
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2) […]
Workout of the Day, WOD – Wed, 3 Jun 2015
GWM
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Trigger/Warm-up/Mobilise/Activate
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1) 3 Position Snatch Deadlift
3-3-3
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2) 3 Position Snatch Pull
3-3-3
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then…
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2) Complete 5 Rounds of:
5 Bar Muscle-up’s
7 Snatches (squat) (60 kg/40 kg)
9 BB Facing […]
Workout of the Day, WOD – Tues, 2 Jun 2015
WM
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Trigger/Warm-up/Mobilise/Activate
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1) OHS 2-2-2-2-2-2 (Count sets when loads >80% of 1RM)
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Complete every 90 sec’s
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Score = Load
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then…
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2) 5 Rounds of:
10 Hang Power Cleans (90 kg / 54 kg)
Workout of the Day, WOD – Mon, 1 Jun 2015
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Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 10 min:
5 Rope Climbs (Leg Assisted)
10 Strict Deficit HSPU (11,3 cm / 7,5 cm)
15 Toes to Bar
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Score = Total Reps
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Scaling:
AMRAP the following for 10 min:
5 Rope Pull-up’s (leg assisted)/Rope Rows (Leg Assisted)
10 Piked HSPU/Push-up’s/Ladies Push-up’s
15 Knees up / Ab mat sit-up’s
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Score = Total Reps
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4) Gymnastics:
a) L-sit / Tuck Sit – […]
Workout of the Day, WOD – 29 May 2015
W
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Trigger/Warm-up/Mobilise/Activate
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DAY 1 of Regionals for the 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals)
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Event 3
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For time:
1-mile run (1,6 km)
50 overhead squats (135 / 95 lb. i.e. 61 kg / 43 kg)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb. i.e. 61 kg / 43 kg)
100 box jump overs (24 / […]
Workout of the Day, WOD – Thurs, 28 May 2015
MG
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Trigger/Warm-up/Mobilise/Activate
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DAY 1 of Regionals for the 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals)
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Event 1
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“Randy”
For time:
75 snatches (75 / 55 lb. i.e. 34 kg / 25 kg)
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Time cap: 6 minutes
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Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward and performs 75 snatches (25 […]