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Weekly WODS June 1st to June 6th

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b2ap3_thumbnail_Abbey-.jpgb2ap3_thumbnail_Darrin-.jpg

CrossFit M2's June Members of the Month! 

Abbey Underwood & Darrin Ammons- They both are outstanding individuals, are always open to all types of coaching. Abbey and Darrin are receptive to constructive criticism and apply all coaching feedback provided, and they help make our jobs as coaches very rewarding on a daily basis. 

You may claim your parking spots! 

 

Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday 

Met-Con
 
"Tabata" 
Power Snatch 95/65
Wallballs 20/14
Push-ups
 
Skill
Snatch Grip Deadlift 5x4 @ 115% of 1RM Snatch 

Tuesday

Skill

Handstand Push-ups 4x8

Met-Con

800m Run 
70-Double Unders
60- KB Swings 70/53
50-Burpees
40-KB Sumo Deadlift Hi Pull 70/53
30-Sit ups
20-Chest to bar Pulls ups 
10- Handstand Push ups 

Wednesday 

Skill 

10 EMOM

3-Postion Squat Clean (start from the floor) @ 75% of 1RM (keep same weight for all sets) 

Met-Con 

For time:
3-Muscle ups
10-Burpee Box Jumps 24/20
200m-Run
5-Muscle ups
18-Burpee Box Jumps
200m-Run 
7-Muscle ups
24-Burpee Box Jumps
200m-Run 

Thursday 

Met-Con 

5 Rounds of:
7-Push Jerks 115/85
9- Toes to Bar 
12-Deadlifts 115/85

Skill 

Pause Back Squats 7 x 3 (2 second hold in bottom)

Friday

Skill

1A) Bench Press 5-5-5-3-3-1 (heavy as possible) 

1b) Ring Dips 5-5-5-3-3-1 (weighted if possible)

Met-Con

21-15-9
Thrusters 95/65
Row for Cals 

Saturday 

Skill 

Deadlift 3 x 15 (heavy, but no broken reps) 

Met-Con 

"Nancy"

5 Rounds for time: 
400m Run
15-Overhead Squats 95/65

 

 

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Guest Thursday, 15 November 2018