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08/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardSkills25 min to work on Transitions - YOU need to progress up the list even if you cannot do 7 strict pull ups try something newA: Bar Muscle up transition (7x7 alternating with 30sec plank EMOM)1- Banded stick hollow pull down https://youtu.be/D6aVkKcFD_0 2 -…

06/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsConditioningWOD with friends (Time)"Buy in" 100 cal Row/bike 100 wall balls 20/14 200m run 100 sit ups 200m run 100 HR - push…

05/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upThe dyne (No Measure)Groups of 4 Indian file 5 rounds 10 cal bike 100 m run start easy and increase speedConditioning5 min barbell warm upMetcon (Time)For Time 50 double unders 10 HP cleans 52/35 50 double unders 10 Power cleans 52/35 50 double unders…

04/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-uprow/ski 400m 2 rounds soldier walk 1 length single leg box squats 5 each leg crab walk 1 length air squats 10 slow full depth then 2 rounds barbell ankle stretch 30sec barbell front rack stretch 30secStrength/Accessoriesalternate between a & b every 1:30a: Front…

03/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upSnatch position stretches (No Measure)With an empty barbell - all movements start from a squating quad position 5 x muscle snatch 5 x power snatch 5 x power snatch + O/H Squat 5 x full snatchSnatch "B" Movements (No Measure)1. 3 Part pausing power…

01/04/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardSkillscomplete either A or BA: Bar Muscle up transition (7x7 alternating with 30sec plank EMOM)1- Banded stick hollow pull down https://youtu.be/D6aVkKcFD_0 2 - banded stick kipping progression https://youtu.be/O4vTL_6SaDc 3 - low bar kipping progression https://youtu.be/luNMk-zbXYI 4 - low bar turnover progression https://youtu.be/mvpf9rVaH8A 5- high…

28/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upcoaches choiceClean "B" Movements (No Measure)1. 3 Part pausing power clean x 3 2. 3 Part pausing Power clean to Front Squat x3 3. 3 Part pausing Full clean x3Strength/AccessoriesClean (5x3 at 75 to 80% hold same weight)not touch and goSkills20 min of gymnastic…

27/03/2019

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Wolfe Den CrossFit - CrossFitView Public WhiteboardWarm-upABC"s Jerk Progression part 1 (No Measure)start with Stick 10 Jerk Progression Push press https://youtu.be/ud9xgU9A2bw 10 Jerk Progression Power Jerk https://youtu.be/sx2eFLSL-QY then Repeat with BarbellABC's Jerk Progression Part 2 (No Measure)3 rounds of 5 quick split jerk ( recover front - then recover back)…