WOD
 | Tue, Jul 27 2021 |  |
| CrossFit 20210727 | Pullup Program 20210727 | CFA Kids - Week 25 CLEAN JERK |
CrossFit 20210727
(Time, Rx+, Rx2, Rx3)
Warmup
3 Rounds
- 20 Sec Waiter Squat Hold / side
- Max Strict Pullups
- 5 Tempo Romanian Deadlifts (5 sec descent)
WOD: 3 Rounds
- 400m Run (substitute 100 Double Unders/200 Singles if smoke is still a problem)
- 10 Power Cleans
- 500/400m Row (1200/1000m Bike)
- 10 Push Jerks
Rx+ 135/85
Rx 115/75
Rx2 95/65, 300m Run & 400/300m Row
Rx3 75/55, 200m Run & 250/200m Row
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| Wanona | 22:36 Rx+ | WOOT! | | Coach E | 21:15 Rx | | | Josh | 26:40 Rx | | | Coach J | 18:44 Rx2 | Rx run, etc | | Daniel O | 23:46 Rx2 | | | Perry | 16:52 Rx3 | 65# | | Sushant | 19:20 Rx3 | 75#/Rx | | Emma | 19:45 Rx3 | 55#/Rx | | Kristen | 20:43 Rx3 | Rx run, etc | | Heather | 21:57 Rx3 | Rx run, etc | | Brittney | 16:56 | 45#/Rx | | Ankur | 22:35 | 65#/45#, Rx3 run, etc |
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Pullup Program 20210727
(Check In)
Cardio Warmup
Alternating Tabata
- Hollow Hold
- Superman Hold
3 Rounds
- 10 Scapular Pullups
- 10 Scapular Pushups
10-9-8-7-6-5-4-3-2-1
- Strict Pullups
- Strict Dips
Add'l Strength: 3 Rounds
- 5 Barbell Strict Press (heavy)
- 10 Light DB Pullovers
Finisher: 3 Rounds
- 10 Wall Bugs
- 20 Banded Face Pulls
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| Coach E | Yes | | | Sheridan | Yes | | | Coach B | Yes | | | Polyanna | Yes | | | Sara | Yes | | | James u | Yes | | | Omar | Yes | |
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CFA Kids - Week 25 CLEAN JERK
(Reps, Rx2)
Warm up: 3 Rounds
100m Run
7 Dumbbell Strict Presses (ea arm)
Wrist Stretches
Skill/Strength:
Review Clean & Jerk
Ball Power Cleans 3-3-3
Push Jerk 3-3-3
Clean & Jerk 3-3-3
WOD: 14-min AMRAP
10 Jump Rope Singles
5 Clean & Jerks
15 Jump Rope Singles
10 Clean & Jerks
Rx Bar Clean & Jerks w/ Quality Movements
Rx2 Dumbbell Clean & Jerks w/ Quality Movements
Game:
Party Freeze Dance Pizza Delivery
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