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02/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Squat Warm up (No Measure)

400 Row

10m Sampson stretch walk

10 Slow controlled air squats

10 Slow controlled Barbell squats

3 paused squats + 4 explosive squats @40%

2 paused Squats + 3 explosive squats @60%

1 paused squat + 2 explosive squats @75%

Strength/Accessories

alternate every 2:00

Back Squat (5×3 @85%)

Hand Stand Holds (1:30 work)

Conditioning

Metcon (AMRAP – Reps)

18 AMRAP

Teams of 4

ME Cals on bike

ME C2B pullups / MU

2 people on bike

2 C2B pullups / MU

(25 sycronized sit ups starts every pull ups cycle)

swap ever 3 min

scaling

– pullpus

– jumping pullups

08/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

400 run

warm up bench and DL

Strength/Accessories

Metcon (2 Rounds for weight)

10 EMOM alternating

2 Clean grip DL 130/84 (RX+150/110)

2 Bench press 90/64 (RX+110/74)

Conditioning

Metcon (AMRAP – Reps)

7 rounds

30 sec work /30 sec rest

T2B

Dips

Dead lifts 60%

HSPU
Scaling

T2B/K2E/Knee raises

HSPU/from mats/holds

07/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Pre-game #7 (No Measure)

1a) 3X5 Dual KB Bottom Up Press In Split -medium/heavy but make movement perfect, rest 60 sec

1b) 3X30 sec Barbell Ankle Stretch – use enough weight to push you into extra ROM, rest 60 sec

Clean “C” Movements (No Measure)

1. 3 Pause power clean

2 Pause power clean

1 Pause power clean

Full speed power clean

2. 3 Pause power clean + front Squat

2 Pause power clean + front squat

1 Pause power clean + front squat

Full speed power clean + front squat

2. 3 Pause squat clean

2 Pause squat clean

1 Pause squat clean

Full speed squat clean
Add – push press/push jerk/split jerk with every movement

Weightlifting

Power clean+full clean+push jerk+split jerk (5×1 every 2 min)

Conditioning

Metcon (3 Rounds for reps)

5 AMRAP

100 D/U buy in

12 power cleans 52/36

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

8 power cleans 62/43

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

4 power cleans 70/47

4 burpee box jumps

05/05/2018

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Wolfe Den CrossFit – CrossFit

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warm-up 100 (No Measure)

10 box jumps, 10 turkish get ups, 10 goblet squats, 10 T2B, 10 burpee’s, 10 pull-ups, 10 lunges, 10 pass throughs, 10 KB swings, 10 box jumps

Metcon

Metcon (AMRAP – Reps)

FIGHT GONE BAD 5

5 Rounds – 1min on each station for max reps

Wall Ball Shots 20lb/14lb

Sumo-Deadlift High Pulls 34/25kg

Box Jumps 24/20″

Push Press 34/25kg

Rower (calories)

03/05/2018

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

400 run

warm up bench and DL

Strength/Accessories

Metcon (2 Rounds for weight)

14 EMOM alternating

3 Clean grip DL 125/82 (RX+145/102)

3 Bench press 85/62 (RX+105/72)

Conditioning

1: Metcon (Time)

partner WOD

5 rounds each 1 for 1

5 KB swings 24/16 (RX+32/24)

2 10m shuttle runs

5 burpees
rest 3:00

and find teams of 4

Metcon (Time)

Teams of 4

5 rounds each 1 for 1

5 power cleans

10m front rack lunges

10m overhead carry back

(must be unbroken)

43/30 (RX+52/43)

02/05/2018

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

Squat Warm up (No Measure)

400 Row

10m Sampson stretch walk

10 Slow controlled air squats

10 Slow controlled Barbell squats

3 paused squats + 4 explosive squats @40%

2 paused Squats + 3 explosive squats @60%

1 paused squat + 2 explosive squats @75%

Strength/Accessories

alternate every 2:00

a: Front Squat (5×3 at 85%)

Hand Stand Holds (1:30 work)

Conditioning

Metcon (AMRAP – Reps)

4 rounds

3 min of work

row 250/200

push ups 25/20

ME wall balls 20/14

rest 1:00
score is total wall balls

——————–

rest 2:00

Metcon (AMRAP – Reps)

teams of 2

4:00 of ME C2B

scaling

pullups

jumping

RR

01/05/2018

By: 0

Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Weightlifting

every 1:30

Snatch Balance (5×2 2 sec pause at bottom – every 1:30)

as low as possible keeping good overhead position

Conditioning

Metcon (No Measure)

14 EMOM alternating

5 Tempo O/H squats 5.1.0.1 43/30

45 double unders
rest 3:00

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
32/25kg