Clean and Jerk Cycle 1.4

CrossFit 007 – CrossFit SUMMER SERIES COMPETITORS: MOBILITY AND/OR LIGHT ROWING INTERVALS ONLY TODAY Warm-up Coach Mike Burgener Junkyard Dog Warm Up (No Measure) watch this video on how to do the junkyard dog warm up! 🙂 https://www.youtube.com/watch?v=2fsvvv3oJBg Pre-WOD Stretching Good Morning and Reach Stationary Lunge Leg Swings front to back Leg Swings Side to…

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8 wk Clean and Jerk Cycle 1.3

CrossFit 007 – CrossFit Warm-up Squat Warm Up 2 (No Measure) 3 rounds: Shuttle Run 4x across turf Perfect Stretch 2x leg 10 Duck Walks with band (10R, 10L) Squat Stand with Reach + Toe Lift (5/side)* *This is a new warm up exercise: coach will demonstrate Time Cap: 10 min Pre-WOD Stretching Squat Stretching…

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8 week clean and jerk cycle 1.2

CrossFit 007 – CrossFit Warm-up Jerk Warm Up 1-Push and Split (No Measure) LED BY COACH: 2 Lengths High Knees 2 Lengths Butt Kicks 5 Jump and Land (Push) 5 Stationary Lunges (ea side) -which one feels BETTER? 5 Jump and Land (Split) 1 Length Frankensteins 1 Length Dyno Walks 5 Strict Press 5 Pause…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Min. of jumprope 10 Pullups 20 Lunges Pre-WOD Stretching Rising suns Down ups Spider crawl Side lunges Hip circles Trunk twist Wrist circles Skill -DB Squat clean -Uppercuts Metcon Metcon (AMRAP – Reps) 20 Min. AMRAP: w/ Partner 10 DB Squat clean 35/20 20…

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Minions 065

CrossFit 007 – Crossfit Kids Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in…

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Thruster Cycle 7.1

CrossFit 007 – CrossFit Warm-up Mini WOD #1 (No Measure) 3 Rounds not for time of: 10 Wall Balls 10 Sit-Ups 10 Push-Ups Pre-WOD Stretching Thruster Mobility (No Measure) 1 min ea: Front Rack Stretch (low band) 1 min: T Spine on Foam Roller or Wall Ball Wrist Stretch- 1 min Metcon 100 Thrusters (Time)…

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Minions 064

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Simon says w/ jumping jacks Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (Time) 5 Rounds: 200 m Run 30 Pushups…

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Thruster Cycle 6.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 200 m Bear crawl Pre-WOD Stretching Rising sun Y, T, W Arm circles Scorpion kicks Hip rotation Wrist circles Ankle circles Skill Squat/plank punches Metcon Metcon (AMRAP – Reps) 3 Rounds: 3 Min. AMRAP *1 Min. Rest b/w Rounds* R1) 5 HSPU 20 Elbows R2) 20 Straights…

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