Clean and Jerk Cycle 8.3

CrossFit 007 – CrossFit Warm-up Shuttle Runs (No Measure) 10x10m Shuttle Run Barbell Warm Up-Jerk (No Measure) 3 Rounds with an Empty Bar or PVC 3 Strict Press 6 Push Press 9 Push Jerk Rest as neededif doing split jerk today, please sub 3 split jerk instead of 9 push jerk Pre-WOD Stretching 3 Rounds:…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) G&P Relay1 Rep up to 3 (Full circle) Pre-WOD Stretching Arm swings Arm circles Wrist circles Leg swings Ankle circles Trunk twist Neck rolls Skill -Banded straights Metcon Metcon (Time) 7RFT: 20x 1,2/ Move 15 KB Swings 53/35# 20 3,4 Squats Cool Down Up-dog Pigeon Low-dragon Bound…

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Clean and Jerk Cycle 8.2

CrossFit 007 – CrossFit Warm-up Over Under Relay (No Measure) Each Team will have a box with PVC pipes on top that resemble a wagon wheel.(should be 4 “spikes” total) At 3,2,1, Go, the first person on each team must sprint to the box and alternate going over AND under each PVC. They then must…

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Clean and Jerk Cycle 8.1

CrossFit 007 – CrossFit Warm-up 500m Row (No Measure) Clean and Jerk Warm Up 3 (No Measure) With a partner at a platform… one partner reads the exercises and coaches, the other performs the movements then switch. 1 Round Each: 5 Clean Pull 5 Down Ups 5 Down Up with Elbows 5 Cleans From Power…

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Layne’s Birthday

CrossFit 007 – Crossfit Kids Warm-up Plank Ball (No Measure) Athletes will form a circle while holding a plank. Similar to hot potato, athletes will begin to knock the ball around the middle of the circle. The last player to touch the ball before the music stops must perform the designated exercise. Once the movement…

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Clean an Jerk Cycle 7.6

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

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Clean and Jerk Cycle 7.5

CrossFit 007 – CrossFit Warm-up Tabata Clean and Jerk (No Measure) Perform Each of the Following Movements to the Tabata Song with an Empty Bar 1. Clean DL 2. Clean Pull with Shrug 3. Hang Squat Clean 4. Full Squat Clean 5. Strict Press 6. Dip and Drive with Bar in Front Rack 7. Push…

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Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Clean and Jerk 7.4

CrossFit 007 – CrossFit Warm-up Animal Crackers (No Measure) Perform each for distance designated by the coach then jog back to the starting line: Bear Crawl Crab Walk Dyno Walk (opposite hand to foot touch with back leg lifted… like a tail) Frog Jumps Spider Crawl Duck Walk (walk in a squat… not the kind…

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Clean and Jerk 7.3

CrossFit 007 – CrossFit Warm-up Row Warm Up Cleans (No Measure) Everyone will cycle through the row protion of this warm up which is: 15 Cal- Normal 10 Cal- Legs Only 10 Cal-Arms Only 15 Cal-Normal While you are waiting for the Rower, choose one of the following: Spider Crawl Elbow Drop- 10 Rotations each…

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