April 2016


WOD: AMRAP 12 min: 6 Deadlifts (155,225#) ~50-60% of 1 rm. 9 Strict pullups *use assistance as needed, try to get these done in as big of sets as possible, keeping it to 3’s at the smallest. 18 double-unders *scale to 1/2 du or 2x su to keep moving.

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WOD: A. Front Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 90%+ for a double. If you only have a back squat max, goal would be ~80%+ for 2

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WOD: Every 2min x 24 min. (3 Rounds) 1.light-moderate load sled push walking pace, but moving the entire 2 min. 2. 45-60 seconds of UB heavy Russian KB swings (fluid swings with each breath) *walk remainder of time. 3. 45-60 seconds of alternating reverse lunges. 4. Farmers Carry width of room rest at each width

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WOD: Beginners: For those participating in Mini-Murph/Team Murph. AMRAP 20 min: 200m. Run 2 Rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Intermediate: For those participating in Murph AMRAP 20 min: 400m. Run 3 rounds of Cindy: 5 pullups, 10 pushups, 15 air squats Advanced: For those participating in Mighty Murph. AMRAP 20

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WOD: Handstand pushup skill work A1. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 A2. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 B. alternating EMOM x 12 min: odd: 3-5 kipping handstand pushups *pick one of the skills that you can do 3-5 reps UB. even: 10 heavy russian KB swings *https://www.jtsstrength.com/articles/2013/03/27/russian-kb-swing-and-crossfit-kb-swing/

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WOD: *Compare to Thursday March 3. A. Row skill work B. 5 x 3 min / 1 min easy (20 min total) Row five 3 minute pieces. Row for one minute at light pressure between each piece. *log distance in meters for each 3 min piece. C. clean off rowers! seat, handle, slide + post

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WOD: CrossFit Total *Compare to Wednesday March 2. Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder Press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for

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