Clean and Jerk Cycle 6.2

CrossFit 007 – CrossFit Warm-up Stretching is included in warm up tonight 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:…

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Clean and Jerk Cycle 6.1

CrossFit 007 – CrossFit Warm-up Mini WOD #8 (No Measure) 3 Rounds of: 10 Air Squats 10 Sit-Ups 10 Pull-Ups or Ring Rows Pre-WOD Stretching Squat Stretching 3 (No Measure) Down and Up Leg Swings Figure 4s Hydrants Sumo Squat Hold Weightlifting Back Squat (5@70%, 5@75%, 3@80%, 3@85%, 3@85%+) 1. Increase slightly if feeling good…

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Clean and Jerk Cycle 5.6

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) Shadow box drill -Straights -Hooks -Movement Pre-WOD Stretching Twisted cross Scorpion kicks Spider crawl Peaks and valleys Arm swings Rising suns Skill Banded Hooks on rig Metcon Metcon (Time) 5 RFT: 10m Farmer carry 53//35 30 Straights (1,2) 10m Farmer carry 30 Alt. Hooks Cool Down Yoga…

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Clean and Jerk Cycle 5.5

CrossFit 007 – CrossFit Warm-up Mini WOD #3 (No Measure) 3 Rounds of: 20 Jumping Lunges 10 V-Ups 5 Burpees to Pull-Up Bar Pre-WOD Stretching Arm Circles Pizza Pies Goal Posts Glute Bridges Scorpion Kicks Supermans Hollow Hold Weightlifting Power Clean (EMOM for 8 min 5 reps at 65-70%) no dropping the bar between reps…

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Clean and Jerk Cycle 5.4

CrossFit 007 – CrossFit 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 Muscle Clean 20 Jumping Jacks 5 Jump and Land 5 Jump and Land Split 5 Tuck Jumps 20 Jumping Jacks 5…

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Clean and Jerk Cycle 5.3

CrossFit 007 – CrossFit Warm-up Deadlift Warm-Up 2 (No Measure) 3 Rounds of: 4 Shuttle Runs 5 leg extensions each leg with band 5 single leg glute bridges each leg Pre-WOD Stretching Rising Suns Peaks and Valleys Leg Swings Arm Swings Arm Circles Samson Lunge Weightlifting Defecit Clean Grip Deadlift (4×3@100-105% of clean Tempo: 2-2-2-0)…

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Striking

CrossFit 007 – Striking Skill Back against the wall (No Measure) For time: 2 Elbows 2 Knees 10 m Sprint Sprawl/ 10 Hammer fist *Begin with back against wall* **Time ends when athlete returns to their fighting stance following the last movement**-Each athlete gets 3 attempts -1 Sec. penalty for any missed or no reps…

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Clean and Jerk Cycle 5.2

CrossFit 007 – CrossFit Pre-WOD Stretching Couch Stretch Banded Hip Flexor Frog Stretch Warm-up Squat Warm Up 5 (No Measure) 3 Rounds: 2 Lengths High Knees 2 Lengths Kareokee 10 Goblet Squats with Light KB* 10 Penguin Walks with band *Work on perfect form and stretch the ankles by leaving your toes pointed straight ahead.…

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