Powers 7.1

CrossFit 007 – CrossFit Power Snatch Warm Up 1 (No Measure) Run 400m 10 Pass Throughs 10 Ninjas 10 Good Mornings 10 Reverse Pass Throughs 10 PVC OHS with Pause in Bottom Then…. 2 Rounds with an Empty Bar or PVC 5 Muscle Snatch 5 Power Snatch Balance 5 Tall Power Snatch Warm-up Weightlifting Power…

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Powers 6.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Partner 1: Shuttle Runs Partner 2: 1. 40m OH Walk with KB or DB (20m each arm) 2. 15 Leg Raises 3. 10 PVC OH Squats 4. 10 Banded Pull Aparts After each number, partners switch places until each partner has completed each exercise Pre-WOD Stretching Follow…

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Powers 6.5

CrossFit 007 – CrossFit Weightlifting Rest 6 min between FS and DL Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Front Squat (EMOM for 6 min: 1 rep) build to something moderately heavy for today Deadlift (EMOM for 6 min: 1 rep) build to something moderately heavy for…

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Powers 5.2

CrossFit 007 – CrossFit Please plan for today’s WOD to run longer. Time cap as needed Warm-up (stretching will just be the dynamic exercises today) 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk,…

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Powers 5.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: Jog 3 laps around rig 12 Single Leg KB DL (6 each) 10 Pass Throughs 10 PVC Good Mornings 10m Frog Hop Weightlifting Snatch High Pulls (5×3 @75-90% of Snatch) same weight all sets OR climbing. Your choice Skill KB Snatch Metcon Metcon (6 Rounds…

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Powers 4.6

CrossFit 007 – CrossFit Warm-up Rock-Paper-Scissors Tag (No Measure) Remember that rock breaks scissors, scissors cut paper, and paper covers rock. 1. Each team huddles at its back line and chooses which hand sign to show—either paper, rock or scissors. 2. A few feet apart at the centerline, the two teams face each other. 3.…

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Powers 4.5

CrossFit 007 – CrossFit Metcon Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Power Clean (EMOM 8 min) 1. 3@60% 2. 3@65% 3. 3@70% 4. 2@75% 5. 2@75% 6. 2@80% 7. 2@80% 8. 2@80% I’ll make a MAN out of you! (Time) 5 Rounds for Time of:…

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Powers 4.4

CrossFit 007 – CrossFit Weightlifting Warm-up Warm-up (No Measure) 5 min AMRAP of: 20m Broad Jump 10 Air Squats 10 Banded Good Mornings Pre-WOD Stretching Couch Stretch- 1 min each side Banded Hamstring Extension: 3x10s Each Leg Deadlift (10×1@65%; 10×1@70%) SPEED DEADLIFTS: 1. Every 10s: 1 rep @65% Rest 2 min 2. Every 20s: 1…

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Powers 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 400m Then…. 3 Rounds of: 5 Strict Pull-Ups 10 Side Lunges 5 Tricep Push-Ups Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your 6 favorite stretches to do in 3 min. Switch every 30 sec. Skill Coach’s Choice Pistol…

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