WOD

RE TEST DAY 3

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: Tempo squats Coaches warm up Mobility: 3 min quads and hips Weightlifting Tempo Front Squat (1 Rep Max ( 3|200)) 3 Seconds Down + 2 Seconds in the Bottom + Explode Up3 mississippi and 2 mississippi be strict about…

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May 15, 2018

05/15/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 20 Cal Bike 20 Cal Row 15 Cal Ski Metcon Metcon (AMRAP – Rounds and Reps) 15 mins 5 Pendulum Lunge – Right 5 Pendulum Lunge – Left 8 Pull Ups 10 Air Squats 8 TTBs 15 Cal Row Metcon Metcon (Time) 3…

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May 15, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 Walking Lunges 10 Air Squats 10 Side Lunges 10 BootStraps 10 Squat + Tspine Rotations w/PVC 10 PVC Pass Throughs 10 OHS 10 Sotts Press W/Barbell 3 Muscle Snatch 3 high hang snatch 3 hang snatch 3 low hang snatch Weightlifting…

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May 15, 2018

RE TEST Day 2

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tip of the day: Head through on the strict press Coaches warm up Mobility: Hamstrings 3 min Weightlifting Clean Deadlift (1 Rep Max ) 0 – 12 Min Clean deadlift is a little bit of a lower stance and both hands are in…

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May 14, 2018

RE TEST WEEEEEK!!!! LETZZZ GET ITTT

Power Pack CrossFit – CrossFit View Public Whiteboard Accessory Warm-up (No Measure) Pre season Cycle 1 ~~April 2nd 2018 ~~ So the open has come to an end. Some of you may be happy with your performance some of you may not, either way both groups found out some weaknesses. I know i did. That’s…

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May 13, 2018

05/13/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Cal Bike 15 PVC Pass Thru 15 PVC OH Squat Metcon Metcon (Time) For time: 50 Wall Balls 20/14 250m Row 50 DB Snatches 50/35 250m Row 50 Toes 2 Bar 250m Row 50 DB Hang Clean and Press 250m…

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May 13, 2018

05/12/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 15 cals (any machine) 50 singles 8 Burpees Metcon Metcon (AMRAP – Rounds and Reps) 10 mins 20 plate touches 20 Alt. KB Swings 10 Leg Raises 10 Sit Ups w/ plate 60 Mountain Climbers Metcon Metcon (Time) Partners – 20…

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May 12, 2018

05/12/2018

Power Pack CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) tip of the day: barbel cycling coaches warm up mobility: 3 min legs Weightlifting Thruster (From the rack Build to a heavy 5 rep in 12min) Metcon Metcon (Time) For Time: 400 Meter Run 50 Overhead Squats 95/65 lbs 400 Meter Run 50…

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May 12, 2018

Barbell Club

Power Pack CrossFit – Barbell Club View Public Whiteboard Warm-up Warm-up (No Measure) 10 PVC Pass Throughs 10 Cuban Press 10 Jump Squats 5 inch worms 5 Sumo Inch worms 10 Knuckle Draggers 5 Goblet Squat Holds (5 sec pause in hole) w/ PVC 3 Snatch Grip Shrugs 3 Scarecrows 3 Muscle Snatch 3 Snatch…

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May 12, 2018

05/11/2018

Power Pack CrossFit – SWEAT View Public Whiteboard Warm-up Warm-up (No Measure) 800 m run 10 walking lunges 10 inch worms Metcon Metcon (Time) 5 rounds 300 m row sprint 1 min rest Metcon Metcon (AMRAP – Rounds and Reps) 15 mins 20 wall balls 50 singles 20 DB thrusters 50 singles 20 air squats…

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May 11, 2018
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