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Weekly WOD Updates 7-6 to 7-11

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Spanish Inquisition

Article Of The Week:

The stronger you brace your core, the better your lifts will increase:

Video Of The Week:
Emily Bingley is a M2 All Star, here is what 3 plus years of CrossFit can do:

Nutrition Information Of The Week:
Excellent article about nutrition depending on many factors (goals, body type, etc.):

Updates: 

We will have some member surveys coming your way here within the next few days, please keep a look out, and help provide your most honest answers so we can continue to get better and improve. Thank you for your help and time, in helping us get better! 

THIS WEEKS WORKOUTS

Monday

Warm-Up

Dynamic
Burgner
Front Rack Mobility

Met-Con

10 Rounds for Time:
5 Thrusters 135/95
10 Pull-ups
100m Sprint

Skill

10 Minutes
Every minute on the minute
3- Power cleans
May use singles
80% Across first 9 sets
Last set go heavy as possible

 

Tuesday

Warm-Up

Snatch Warm-Up 

Skill

Snatch (10×1)
10 minutes
1 Lift on the Minute 70% the 1st minute 75% the 2nd minute 80% the 3rd minute 85% the 4th minute 90% the 5th minute *repeat *

Met-Con 

2 Rounds for Time:
500m Row
15 Overhead Squats P:135/95 F:105/65
500m Row
21 Toes to Bar/Knees to Elbows

 

Wednesday

Skill

Shoulder Press 5 x 1
Push Press 3 x 3
Push Jerk 1 x 5

Met-Con

5 Rounds for Time:
5 Hang Power Cleans P: 155/100 F:125/70
25 Double Unders/75 Singles
10 Push Ups

 

Thursday 

Met-Con

 

As many rep as possible in 3 minutes
200m Run
Max rep ab mat sit-ups

As many reps as possible in 5 minutes
300m Run
Max rep Wallball 20/14 14/10

As many reps as possible in 7 minutes
400m
Max rep kettlebell swings 53/35

**Workout is on a running clock no rest between workouts **Score total reps after the runs

Skill 

 

The Pull-up
Strict 5 x 3
Kipping 5 x 5
ME 1:00 minute your choice

 

Friday 

Skill

Front Squat 8 x 3 @ 80% of 1RM 

Met-Con

7 minute AMRAP
5 Deadlifts P:205/ 135 F:175/105
7 Burpee Box Jump 24/20

Saturday 

Skill 

Back Squat 3 x 8  

Met-Con 

21-15-9

Row Cals

Wallballs

KB Swings 

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Guest Sunday, 25 June 2017