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CrossFit Now – CrossFit

WARM UP


Warm Up 22 (No Measure)

6 min AMRAP

10 Sampson Stretch -5 ea leg

10 Dislocators

10 Rotators

10 Overhead Squat

10 Supermen

-Then-

200m Run

MOBILITY

CAA Stretch (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 20 (No Measure)

2 rounds

:30 Spidermen

:30 Samson Stretch

:30 Mt Climbers

:30 Inch Worm

:30 Sit Ups

:30 Supermen

MOBILITY

Lunge with Stride Twist x 3 each side (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

WOD

5 Rounds Every 2 min PS T2B (5 Rounds for time)

5 Rounds

Every 2 min do

10 Power Snatches

10 Toes to Bar

RX- 95/65

RX+- 115/75

M1- 65/45, Lying TTB

M2 – 45/35 Sit Ups

REST

2 min

STRENGTH

Power Snatch (7 min to establish)

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 24 – Roxanne (No Measure)

100 Jump Ropes

10 Dislocators

10 OHS

10 Rotators

ROXANNE

Jumping Jacks until they

say “Roxanne” then one

burpee then one burpee for

every time it is said

MOBILITY

Spiderman 5x each side (No Measure)

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

STRENGTH

Jerk (Split or Power) (10 E2MOM x3)

Jerk (Split or Power) (10 E2MOM x3)

Jerk (Split or Power) (10 E2MOM x3)

Jerk (Split or Power) (10 E2MOM x3)

Jerk (Split or Power) (10 E2MOM x3)

REST

2 min

WOD

3 RFT Clean Jerk Pull up (Time)

3 Rounds

6 Cleans

9 Jerks

12 Pull ups

RX -135/95

RX+ – Chest to Bar

M1- 95/65, Jumping PU

M2- 65/45 Ring rows

Basics

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CrossFit Now – Basics

TABATA HSPU Row RD SU (4 Rounds for reps)

Tabata

8 Rounds

:20 work :10 Rest

Handstand Push Up

:40 Transition

Row

:40 Transition

Ring Dips

:40 Transition

Sit Ups

:40 Transition

Basics- Parl Dips

RX+- Toes to Bar

M1- HSPU toes on Box, Parl Dips

M2- HSPU knees on box, Parl Dips