WOD
 | Tue, Apr 20 2021 |  |
 | Happy Birthday: Tracy L |
| CrossFit 20210420 | Kids - Week 11 Day 21 (Hang Power Clean) | Pullup Program 20210420 |
CrossFit 20210420
(Time, Rx2, Rx3)
Warmup
Pistol Squat Progressions
WOD: 3 Rounds
- 400m Run
- 100 Double Unders
- 20 Thrusters (65/45)
Rx2 150 Singles
Rx3 150 Singles, 45/35 barbell
| 0% |  | |  | 0% |
| Levi | 14;46 Rx | | | Coach J | 16:43 Rx | | | Josiah | 17:53 Rx | | | Daniel O | 19:48 Rx2 | | | Sushant | 16:32 Rx3 | | | Emma | 18:10 Rx3 | | | Savannah | 18:50 Rx3 | | | Lisa | 18:53 Rx3 | | | Brittney | 19:06 Rx3 | | | Casey | 20:13 Rx3 | |
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Kids - Week 11 Day 21 (Hang Power Clean)
(Time)
Warm Up: 3 Rounds
10 Squat Jumps
10 Inch Worms
Skill/Strength
Hang Power Clean - Watch Coach Brooke
Standing tall with the ball in hands with arms hanging straight.
Dip, stand, I don’t know.
Drop under the ball and stand with the ball on chest.
WOD: 6 Rounds
3 Kick Ups
6 Deadlifts
9 Hang Power Cleans
50m Run
GAME: Red Light - Green Light
| 0% | | | | 0% |
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Pullup Program 20210420
(Check In)
Warmup
T-Spine Mobility (foam roll, hanging extension)
3 Rounds
- 50ft Single Arm KB OH Walking Lunge
- 10 Single Arm Heavy KB or DB Row / arm
Strength: 7-7-6-5-4
- Supinated Negatives or Strict Pullups
(superset with max rep Strict Press @ 70%)
Finisher: 3 Rounds
- 20 Toe Tap Pike
- 20 Band Pullaparts
- 20 T-Spine Rotations (10 / side)
| 100% | | | | 0% |
| Josiah | Yes | | | Levi | Yes | | | Coach B | Yes | | | Coach E | Yes | | | Sara | Yes | | | Omar | Yes | |
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