Wendler 4.2

CrossFit 007 – CrossFit Warm-up Bench Warm Up 4 (No Measure) 7 min AMRAP: 20 High Knees 20 Butt Kicks 7 Push-Ups 7 Banded Pull-Aparts 7 Glute Bridges 7 Goal Posts 7 Bat Wings Pre-WOD Stretching Banded Bully- 1min Banded Tricep- 1 min Weightlifting Bench Press (5@70%, 3@80%, 1+@85-90%) Metcon Metcon (Time) For Time: Rx:…

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Wendler 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas PVC Good Mornings Hip Flexor PVC OHS with 3 sec hold Warm-up Snatch Warm Up 5 (No Measure) EMOM for 12 min: 1. 5 OHS 2. 5 High Hang Snatch 3. 5 Hang Snatch 4. 5 Low Hang Snatch Weightlifting Back Squat (5@70%, 3@80%,…

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Wendler 3.5

CrossFit 007 – CrossFit Yup, the main focus of today’s WOD is Lifting. Get after it 🙂 Warm-up include stretching time permitting Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Coach will set time for lifting Weighted Dips (5@BW, 4@50%, 3@60%, 2@70%, 1@80% then back up) 10 Min.…

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Wendler 3.4

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 5 (No Measure) 8 min AMRAP: Row 250m 10 SUMO Banded Good Mornings 5 Leg Extensions Each Leg 5 Glute Bridges 10m Burpee Broad Jump Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks…

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Wendler 3.3

CrossFit 007 – CrossFit Warm-up 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get to know your fellow “Sevens.” Pre-WOD Stretching with small…

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Wendler 3.2

CrossFit 007 – CrossFit Warm-up Stretching today is to be done on your own before class or in-between sets Warm-up (No Measure) EOMOM for 9 min: 1. 5 Shuttle Runs 2. 10 BackSquats- Perfect Form (may add weight as you go if desired) 3. 3 S2OH- add weight each set Weightlifting Back Squat (3@65%, 3@75%,…

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Wendler 3.1

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with…

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