WOD

04/25/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: Keep core activated on front squats Coaches warm up Mobility: 2 min on Hamstrings / low back Weightlifting Tempo Front Squat (5 x 4 Tempo EMOM) 3 Seconds Down + 2 Seconds in the Bottom + Explode UpEvery 3…

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April 24, 2018

04/25/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 8 cal bike 1 lap side shuffle 50 singles Metcon (AMRAP – Rounds and Reps) 2 rounds 2:30 on – 1:30 rest Bike Row Ski Run Plank

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April 24, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 Ankle pulls 10 Knee Pulls 10 Side Lunges 10 Air Squats 10 Bulgarian Split Squats 10 Inch Worms 10 PVC Pass Through in Squat 10 OHS w/BB 5 BTN Snatch Grip Strict Press 5 OHS 5 Power Position Jumps 5 Hang…

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April 23, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 1 min Double OH KB Hold 5 each arm – 1 Arm KB Thruster (Light) 10 Walking Lunges 10 Side lunges 10 each leg – leg swings 10 Split Jerk Press w/PVC w/ BB 5 Strict Press 5 ( 1 Power Jerk…

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April 23, 2018

04/24/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: Try to go unbroken for as long as you can on both movements coaches warm up Mobility: Quads 4 min Weightlifting Deadlift (4 x 6 Deadlifts Tempo 3 seconds on the way down ) Touch and go Build each…

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April 23, 2018

04/24/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 4 rounds 20 KB Swings 15 Lat. jump over touch 10 Air Squats Metcon Metcon (Time) Partner WOD 1000M Row 90 Mt. Climbers 80 DB Snatch 70 sit ups 60 DB Push Press 50 DB front squat 40 Cals on Bike 30 Knees…

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April 23, 2018

04/23/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: There is a suggestion box on wodify FYI Coaches warm up Mobility: barbell smash shoulders 3 min Weightlifting Hang Clean + Power Clean (Emom every 2 min 2 Hang cleans 2 Power Cleans ) Build Up each Round Every…

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April 22, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 PVC Passthroughs 10 OHS Squat 10 Walking Lunges 5 Inch worms 10 Side Lunges 10 Sotts Press w/PVC w/BB 5 Muscle Snatch 5 Snatch Balance + OHS 5 Hang Power Snatch 5 Squat Snatch Snatch (4 x 1 complex @70% 1…

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April 21, 2018

4/22/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 15 PVC Pass Thru 15 PVC OH Squat 15 Jumping Jacks Metcon Metcon (Time) 5 Rounds 400 M Run 15 KB Swing 24/16 15 Box Jumps 24/20

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April 21, 2018

04/21/18

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: Head back, head through in the jerk Coaches warm up Mobility: 3 min on shoulders Weightlifting Split Jerk (Build to a heavy is 12 min ) Work with a partner Metcon Metcon (Time) Teams of 3 For Time: 100/75…

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April 20, 2018
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