WOD
 | Tue, Jun 7 2022 |  |
| CrossFit 20220607 | CFA Kids - Week 86 | Pullup Program 20220607 | Home WOD 20220607 |
CrossFit 20220607
(Time, Rx2, Rx3)
Warmup
5 x 3 Squat Clean & Strict Press
Clean & Jerk Review
WOD Prep
WOD: 5 Rounds
- 12 Hang Power Clean & Jerk
- 9 Thrusters
- 6 Power Snatches
Rx 95/65
Rx2 75/55
Rx3 65/45
INTENDED STIMULUS
8:00-14:00.
Athletes should be using a weight they consider relatively light.
Expect grip and shoulders to fatigue quickly.
Cycle the hang power clean and jerk.
What is game plan to break each movement.
Fully stand out of the quarter squat in the power snatches as well as the jerk position in the hang power clean and jerk.
| 0% |  | |  | 100% |
| Wanona | 9:14 Rx2 | | | Brittney | 17:29 Rx2 | | | Coach E | 22:59 Rx2 | | | Clarice | 18:49 Rx3 | | | Heather | 19:55 Rx3 | | | Sushant | 19:56 Rx3 | | | James H | 22:40 Rx3 | | | Primadelia | 13:00 | 15# | | Jenna | 15:57 | 35# | | Chloe | 21:16 | 35# | | Jason T | 21:17 | 55# | | Aaron D | DNS | scaled | | Markus | DNF | scaled |
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CFA Kids - Week 86
(Time)
Warm Up: 3 Rounds
20s work/10s rest
PVC pass-throughs
Groiners
Piked push-ups
Counter-balance squats
Skill/Strength:
Headstand & Handstand Practice
WOD: For Time
2 Rounds:
12 Stink Bugs
25 Air Squats
– Rest 3:00 –
2 rounds:
12 Donkey Kicks
15 Box Jumps
Game:
Hungry Hungry Hippos (wheelbarrow to snacks and pushup to grab)
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| Patrick | 5:08 Rx | | | Tina | 5:23 Rx | |
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Pullup Program 20220607
(Check In)
Warmup
3 Rounds
- 5 Prone TYIs
- 5 Plank to Pushup
- 20 Dead Bugs
Lats: 5 Rounds
- 10 Inverted Rows
- 10 Single Arm DB Row /arm
- 10 Barbell Upright Row
5 Rounds
- 10-15 Kip Swings
- 5 Hollow + Arch + Toe Rise + Hip Drive
- 1 Min High Plank
Accessory: 5 Rounds
- 10 Standing DB Press
- 45 Sec Dead Hang
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| Coach B | Yes | | | Perry | Yes | | | Coach J | Yes | |
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Home WOD 20220607
(Reps)
Warmup:
- 10 Inchworms
- 10 Weighted Romanian Deadlifts (slow)
- 5 Inchworm + Pushup
- 15 Weighted RDLs (fast)
WOD: 9 Min AMRAP
- 10 Burpees
- 5 Wall Walks
Stretch: 3 Rounds
- 30 sec ATY Raises
- 30 sec Band Pullaparts
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