Powers 9.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Row 500m…. Then: 2 Rounds or AMRAP as Class finishes Row: 10m Broad Jump 5 Strict Press 10 V-Ups Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions…

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Powers 9.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: Run Forwards Run Backwards High Knees Butt Kickers 10 Jumping Bar Taps 5 Hang Cleans and Jerks with an Empty Bar Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front…

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Powers 9.1

CrossFit 007 – CrossFit Warm-up 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 No Foot Snatch 5 Power Snatch Balance 5 Tall…

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Powers 8.6

CrossFit 007 – CrossFit Warm-up Athlete Directed Warm Up (No Measure) Within Each Class, Each member will pick their favorite warm up exercise. The coach will then create a warm up for each individual class based on athlete suggestions.inlcude stretches here TOO! Metcon Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30…

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Powers 8.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Tabata- Warm Up Pace. Alternate Between: Med Ball Cleans Row or Bike Pre-WOD Stretching Pitcher’s Shoulder Warm-Up (No Measure) 2 Rounds: 10 Banded Pull-Aparts 10 Banded Shrugs Each Arm 10 Banded Forearm Wall Slides 10 Banded Goal Posts http://www.stack.com/a/the-ultimate-pitchers-warm-up-4-shoulder-exercises-with-bands Weightlifting Push Jerk (3@75%, 2@85%, 1@90%, 3@80%, 2@90%.…

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Powers 8.4

CrossFit 007 – CrossFit Warm-up 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 Weightlifting Power…

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Powers 8.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 200m Then 2 Rounds of: 20 Flutter Kicks 20m Bear Crawl 10 Plank Shoulder Taps Pre-WOD Stretching skip the front raise and lateral raise today. If desired, do them as accessory work- 3 sets 10 each AFTER the WOD Shoulder Stretching 1 (No Measure) 10 Banded…

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Powers 8.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of: 5 Wall Squats (facing the wall) 10 Lunge and Twist 10 Push Ups then… with an empty barbell: 2 Rounds: 5 Muscle Clean (fast elbows) 5 No Foot Hang Power Cleans (drive through heels) 5 Tall Power Cleans (pull around the bar) Pre-WOD Stretching…

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Powers 8.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: Row 200m- smooth 5 Inch Worms 10 Hollow Rocks 10 Dipping Birds 10 Kips on Bar Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg…

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Minions

CrossFit 007 – Crossfit Kids

Skill

PVC Clean progression

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

2 Min. on/1 Min. off

1) 5 Box dips/20 Jumping jacks

2) 5 Pushups/10 Air squats

3) 5 Ring rows/30 m Shuttle sprint