WOD

06/18/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: take 3-5 seconds before each clean attempt do not rush. Coaches Warm Up Mobility: Quads for 2 min Weightlifting Clean (Every 2:30 3 Squat Cleans x 5 ) Build to a heavy 3 rep, drop and reset Start @…

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June 18, 2018

06/17/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) DAD WOD Mini Murph (Time) For time: 800 m run 10 rounds 5 pull ups 10 Push ups 15 Air Squats 800 m run

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June 17, 2018

06/16/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 150 M Row 10 Lunges 5 inch worms w/ push up 50 singles Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Burpees 10 Cal Row 10 Sit-ups 10 KB Swings 10 Cal Bike 10 Air Squats 10 Ring…

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June 16, 2018

06/16/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: med ball cleans Coaches warm up Mobility: 2 min of back and t spine Metcon Metcon (AMRAP – Rounds and Reps) 20 Min Amrap In Teams of 3 40 DB Snatches 50/35 lbs 40 Box Jumps 24/20 in 200…

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June 16, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 PVC Pass throughs 6 Each Arm – ! Arm KB High Pull 10 Push Up Shoulder Taps 10 each leg – reverse lunges 10 jump squats *Barbell Technique* 3 sets x 3 reps Snatch Pull 3 sets x 3 reps Hang…

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June 16, 2018

06/15/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: Kip in the toes to bar Coaches warm up mobility: Shoulders 3 min Weightlifting Sumo Deadlift (3 x 4 @ 90% ) All sets done @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 10 Min Amrap 200 m…

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June 15, 2018

06/15/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Singles 15 lunges 30 Mountain Climbers Metcon Metcon (Time) 20 – 15 – 10 – 5 Box Jumps KB Swings Cal Row Metcon Metcon (AMRAP – Rounds and Reps) 4 mins 50 Singles 20 Air Squats rest 2 mins 4…

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June 15, 2018

06/14/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: No benching today due to a lot of volume this week coaches warm up Mobility: 5m on back and legs Metcon Metcon (Time) For Time: 21-15-9 Row Calories Bike Calories 100 Meter Farmers Carry (70/53) 21-15-9 Row Calories Bike…

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June 14, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 Cuban Press 10 Push Up Shoulder Taps 10 Yoga Push Up 10 Boot Straps 10 Hip Bridge 10 Wrist Push Up 1 min Wrist Stretch **Barbell Technique** (Barbell Only) 3 sets x 3 reps Power Cleans (focus on timing, feet land…

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June 14, 2018

06/12/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 30 Mountain Climbers 15 KB Swings 10 Cal Row Metcon Metcon (Time) Teams of 2 1200 M Row 20 Pull Ups 30 V- Ups 40 Burpees 50 Ring Rows 60 Step Overs w/ weight 70 Ab rotations 80 Mountain Climbers 90…

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June 13, 2018
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