WOD
 | Tue, Jun 1 2021 |  |
| CrossFit 20210601 | CFA Kids - Week 17 Day 33 (Squats) | Pullup Program 20210601 |
CrossFit 20210601
(Check In)
Warmup & Stretching
5 Rounds - Snatch Pulls
- 1 Snatch Deadlift
- 2 Hang Snatch Pulls (5 sec pause at hang/knee level)
- 1 Hang Snatch Pull
Strict Press - 4 - 2 - 4 - 2 - 4 - 2
(alternate lighter/heavier - try to go up in weight on each set of 4 and separately on each set of 2)
No WOD Today to Allow Murph Recovery
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| Kristen | Yes | | | Brittney | Yes | | | Josiah | Yes | | | Primadelia | Yes | | | Coach J | Yes | | | Levi | Yes | |
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CFA Kids - Week 17 Day 33 (Squats)
(Time)
Warm up:
3 Rounds
15 Jumping Jacks
Bear Crawl
Toy Soldier
Skill/Strength:
Air Squats 5-5-5
Back Squats 3-3-3
Front Squats 2-2-2
Overhead Squats 1-1-1
WOD:
For Time with 12-min Time Cap
50m Sled Pull
7 Box Jumps or Step Ups
7 Ring Rows
7 Goblet Squats
7 Jumping Pull Ups
Game:
Word Ball Toss
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| Aarón | 12:00 Rx | | | Patrick | 12:00 Rx | |
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Pullup Program 20210601
(Check In)
Shoulder Stretch & Warmup
3 Rounds
- 10 Single Arm Romanian Deadlift / side
- 10 Single Arm Bent Over Row / side
- 10 Scapular Pullups
Strength: 5 Rounds
- 20/15 sec Bent Arm Hang
- 5 Heavy Barbell Pullovers
- 5 Heavy DB Curls / side
Finisher: 3 Rounds
- 10 Parallette Shoot Throughs
- 8 Crab Sliders
- 6 Candlesticks
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| Josiah | Yes | | | Coach J | Yes | | | Levi | Yes | | | Sara | Yes | | | Coach E | Yes | |
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