Clean and Jerk Cycle 4.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Minions 069

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Bear crawl Dino walk Spider crawl Duck walk Crab walk High knee skips Inch worms Cart wheels Pre-WOD Stretching Goal post Arm swings Arm circles Trunk twist Side lunges Leg swings Hip circles Metcon Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP: 50 Jumprope 15…

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Clean and Jerk Cycle 4.3

CrossFit 007 – CrossFit Warm-up Jerk Warm Up-Short (No Measure) 3 Rounds of: 5 Dip and Drive with back against wall or pole 5 Jump Land and STICK IT! (push or split) 5 Goal Posts with Press (small plates) 5 Rear Delt Flys (small plates)Time cap set by coach Pre-WOD Stretching Hip Flexor Low Lunge…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 8 Min. AMRAP: 1) ME Bar hang 2) ME Handstand hold 3) ME Hollow rocks 4) ME Burpees Pre-WOD Stretching Peaks and valleys Boot strappers w/ twist Swimmers Windmills Trunk twist Skill -Telegraphing (Hooks) Metcon Metcon (AMRAP – Reps) 2 rounds: 10 Min. AMRAP (5 per partner)…

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Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…

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Clean and Jerk Cycle 4.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 3 (No Measure) 3 Rounds of: 3 Around the world lunges-each leg 1 lengths Knee Grab to Frankenstein Walks 5 single leg Glute Bridges each side Pre-WOD Stretching Leg Swings Spider Crawl Elbow Drop Down and Up Boot Strappers Good Morning and Reach Arm Swings Weightlifting Back…

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Clean and Jerk Cycle 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs Ninja Warrior Front Rack PVC Bent Over Body Twists Behind the Back Spider Crawl Elbow Drop Hydrants Warm-up Clean and Jerk Warm Up 2 (No Measure) In a Circle with a PVC: 20 Jumping Jacks 5 Slow Clean DL 5 Clean DL with Shrug 5 Slow Hang…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 6 Min. AMRAP: 30 DU/60 SU 20 m Crawl 10 1, 2 Squats Pre-WOD Stretching Side lunges Hip circles Leg swings (2 way) Trunk twist Goal post Arm circles Down ups Skill Round kicks Metcon Metcon (Time) “Kickstart” -Eric Cusson For time: 500m Row 50 Round kicks…

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Clean and Jerk Cycle 3.5

CrossFit 007 – CrossFit Warm-up Everybody’s IT! (No Measure) It’s a crazy game of Tag where everybody is it!! When you get tagged, you may have to move in a different manner than before. Each time you get tagged, we’ll switch up how you move! Coach will expalin rules Pre-WOD Stretching Follow the Leader- Circle…

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