WOD

11/28/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 Wall balls 10 lunges 10 push ups 10 pull ups Mobility: 2 min Goblet Squat Weightlifting Back Squat (5 x 5 @ 75%) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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November 28, 2015

MFT #814

Power Pack CrossFit – Competition Warm-up (No Measure) a. Reverse Hyper 3×12 – Work up to 50% of squat 1RM b. 3 Rounds 15 Calorie row 10 OHS 75/55lbs Weightlifting Snatch (3 x 5 snatch 75%) Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20#…

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November 28, 2015

11/27/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) 3 rounds 30 singles 15 Air Squats 3 Wall Walks Mobility (No Measure) 2 min Partner overhead stretch Weightlifting Metcon (Weight) Every 2 minutes, for 16 minutes (8 sets): Snatch *Sets 1-3 = 2 reps @ 70% *Set 4 = 1 rep @ 75% *Set 5 =…

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November 27, 2015

11/26/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 Wal balls light 12 push ups 30 single under Mobility (No Measure) 2 min goblet squat Metcon Metcon (AMRAP – Rounds and Reps) Thanksgiving Throwdown 20 min Amrap Split reps evenly between partners One partner working at a time 100 Double unders 80 Wall…

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November 26, 2015

11/25/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 5 Power Cleans 5 Front Squat 5 Push press all with barbell Weightlifting Overhead Squat (5 x 5 @ 75%) Metcon Metcon (Time) Three rounds for time of: 10 Power Cleans 135/95 lbs 10 Box Jumps 24″/20″

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November 25, 2015

11/24/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) REMINDER*** Holiday Party December 19th We will be having a sign up sheet at the front desk for those interested! We hope everyone can attend!! We are going to do it pot-luck style. We will also have list of what you are going to make and bring.…

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November 24, 2015

New Block Day 1

Power Pack CrossFit – Barbell Club Warm-up 3-5 minutes of general cardio & foam rolling Specific stretches for any known flexibility problem areas (ask coach for suggestions) 2 rounds 10 Band Face Pulls 10 Dislocates 15/side X-Band Walks 5 Sotts Press Weightlifting Snatch Balance + Overhead Squat (1RM) Pause Snatch (ABK) (3 x 3 @…

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November 24, 2015

11/23/2015

Power Pack CrossFit – CrossFit Warm-up (No Measure) a. Band pull aparts 3 x 10 b. 500 m row 20 burpees Weightlifting Front Squat (5 x 5 @ 75%) Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees…

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November 23, 2015

11/22/2015

Power Pack CrossFit – CrossFit Warm-up 2 Rounds 10 Pass Thru 20 Air Squats 5 Burpees Metcon (AMRAP – Rounds) 18 Min AMRAP 250 M Row 10 Toes To Bar 20 Med Ball Cleans 20/14 30 Plate Thrusters 45lb/25lb 40 KB Swings 24kg/16kg

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November 22, 2015

Phase 2: day 2 week 4

Power Pack CrossFit – Barbell Club Warm-up 3-5 minutes general cardio & foam rolling specific stretches for YOUR problem areas (ask coach) 1 min jammy hamms 1 min self pec PNF gymnastic wrist series 2 rounds 5 strict press w barbell 10 split jump lunges 10 band pull aparts 10/ direction X-band walks 5 minutes…

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November 22, 2015
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