Monthly Archives: April 2017

Friday, April 28 Gym Open @ 6:20am

PREPARATION: Row 40 seconds on/20 seconds off for 5 minutes (easy build up) 10 reps of Incline BB Press 10 reps of Neutral Grip Pull Ups STRENGTH: Bench Press as follows: 5 sets of 5 reps @ 81% (it says, … Continue reading

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Thursday, April 27 Gym Open @ 6:20am

PREPARATION: Row 4 minutes 10 Good Mornings 10 Top-down RDL hang from Pull Up bar for 1 minute STRENGTH: Deadlifts as follows: 1 set of 8 reps @ 50% 1 set of 8┬áreps @ 55% 1 set of 8 reps … Continue reading

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Wednesday, April 26 Gym Open @ 6:20am

PREPARATION: Row 250m 10 High Hang Power Cleans @ 65/45 8 Hang Power Cleans @ 95/65 6 Power Cleans @ 115/75 STRENGTH: spend 25 minutes building to a heavy Power Clean Met-Con WOD: Every 40 seconds for 10 rounds of: … Continue reading

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Tuesday, April 25 Gym Open @ 6:20am

  PREPARATION Row 30 Calories 10 Strict Press @ 65/45 Snatch Barbell Warm-Up 5 reps of each @ 20/15 kg barbell Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch … Continue reading

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Monday, April 24 Gym Open @ 5:20pm

Nathan Bare never misses practice! PREPARATION: Run 2 laps 20 Goblet Squats 10 DB Squat Cleans 10 DB Split Jerks 5 DB Front Squat + Split Jerks 5 Barbell Front Squat + Split Jerks STRENGTH: E2MO2M, for 16 minutes (8 … Continue reading

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Friday, April 21 Gym Open @ 6:20am

https://journal.crossfit.com/article/rttg-17-1-vellner-fikowski-2 if you cannot load this – message me for username/password action Perfect previous practice produces perfect permanent performance PREPARATION: Row 300m 1:00 Hang from Pull Up Bar 10 reps of banded Face Pull Y Press STRENGTH: Superset the following … Continue reading

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Thursday, April 20 Gym Open @ 6:20am

PREPARATION: Gymnastics Skills Warm-Up One (unbroken) set of: 40 Incline Push Ups on box Followed by. . . Spend 2 minutes working on proper hand and foot placement for Kick to Handstand Followed by. . . Every minute, on the … Continue reading

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