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Warm Up General Dynamic Flex Activation Split Jerk points of performance & practice Strength Split Jerk 4x1 WOD Buy In: 500m Row Then 3 Rounds 21 Hang Power Clean 105/70 15 Step Back Lunges 9 Burped Over Bar Cash Out: 500m Row 
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Warm Up General Dynamic Flex Activation Shoulder Series Strength Take 10-12 minutes working on the following complex 1 Power Snatch + 2 Overhead squat -Build in weight WOD "Stop and Go" AMRAP 4 30 Double Unders 15 Power Snatch 75/55 REST 4:00 AMRAP 4 30 Double Unders 15 Power Snatch 95/65 REST 4:00 AMRAP 4 30 Double Unders 15 Power Snatch 115/80  Warm Up Mobility General Dynamic Flex Activation Take 10 minutes working on Turkish Get Ups with DB's, KB's, and Barbells WOD "Tune Up" EMOMX16 Minute 1- 7 Deadlift 155/105 + 7 Box Jump 20inch Minute 2- 15/12 Cal Row Minute 3- 7 Wall Ball + 7 Pull Up Minute 4- 15/12 Cal Row POST WOD Split Stretch 2 min  Warm Up General Dynamic Flex Activation Coach's Choice Strength Front Squat to a heavy set of 5 WOD 3RFT 30/20 Cal Row 21 KBS 53/35 12 Pull Up  17.1
“Open 17.1” For time: 10 Dumbbell Snatches (50/35#) 15 Burpee Box Jump-Overs (24/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs 30 Dumbbell Snatches 15 Burpee Box Jump-Overs 40 Dumbbell Snatches 15 Burpee Box Jump-Overs 50 Dumbbell Snatches 15 Burpee Box Jump-Overs Time Cap: 20 Minutes Post scores to comments. CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches! Warm Up General Dynamic Flex Activation Active Mobility WOD "Flow Session" 18-20 minutes at your own pace A1) Overhead Walking Lunge x10 A2) Barbell Bent Over Row x8 A3) KB Front Rack Carry 50m A4) Stir The Pot X10/10 A5) One Arm Hang from Rig :20 seconds each arm  CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches! Warm Up Mobility General Dynamic Flex Activation E2MOMX10 15 Push Up 25 Double Under -Scale numbers as needed. This shouldn't get you out of breathe... think of it as an active warm up with some additional skill work on Double Unders WOD AMRAP 20 Teams of 3 12/9 Cal Row 9 Box Jump Over 24/20 6 DB Hang Cleans 50/35 -One athlete completes the entire round before the next athlete goes. The intended stimulus of this workout is to go really fast when it's your turn, and then have about 2-3 minutes of rest. This should be sprint speed.  CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches! Warm Up General Dynamic Flex Activation Snatch Prep Strength 3 Position Snatch (Above knee, Below knee, Ground) 4x1+1+1 WOD For Time 27-21-15-9 T2B Overhead Squat 75/55 Burpee over Bar  CrossFitters! We have now entered the first week of the 2017 CrossFit Open. Every Friday for the next 5 weeks you will be doing the Open workout at whatever scaling option you choose. There are multiple different categories to compete in (Teens, RX, Scaled, Masters, Masters Plus, etc). For the next 5 weeks you can expect Monday and Tuesday to be tougher workouts, while Wednesday and Thursday's we will peel back on the volume a little bit and get our bodies ready for the big workouts on Friday. Remember, the first and last week of the Open we will have a big get together at Mi5 Fitness so we can watch and cheer on our friends and coaches! Warm Up General Dynamic Flex Activation Shoulder Mobility + CrossOver Symmetry Strength EMOMX8 4 Strict Press WOD "Open Prep" AMRAP 14 75 Wall Ball 60 Cal Row 45 DB Snatch 50/35 30 Pull Up *Your goal for this workout is to get back to those Wall Balls!  Warm Up General Dynamic Flex Activation Rowing Game Strength 5 sets of Strict Pull Up *Goal here is to choose a rep count that is tough for YOU. Feel free to mix up your tempo, add weight, switch up your grip, etc Rest 2 minutes between rounds WOD AMRAP 12 30 Double Unders 15 Sit Up 30 Double Unders 15 KBS 53/35  |
ProgrammerD.J. Hillier Archives
December 2018
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