09/11/17: Box Jump Overs and Squat Clean and Jerks

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Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

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WOD:

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Boot Camp:

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Warm Up:

A1.) Single Leg Hip Bridge:  20

A2.) Dead bug:  1 Minute, 3X

Low Body Push:

3X:

30 M DB Walking Lunges

20 DB RDL's

Conditioning:

AMRAP 12:

Row 100 M

10 Box Jump Overs (24/20")

10 DB Power Clean and Jerk

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

A1.) Single Leg Hip Bridge:  20

A2.) Dead bug:  1 Minute, 3X

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Conditioning:

(Warm Up Specifically for Clean and Jerk)

AMRAP 12;

Row 100 M

10 Box Jump Overs (24/20")

10 Clean Squat Clean and Jerk (135/95#)

 

Post results to SugarWOD!

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Heavy Program:

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Speed Work:

Dynamic Warm up

Intensity Sprints

6X:

40 M:  All-Out, rest as long as nessesary to complete in same time, needs to be within 92% of maximal speed to be effective

Warm Up:

A1.) Single Leg Hip Bridge:  20

A2.) Dead bug:  1 Minute, 3X

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# Pounds to Last Session

Ladies:  Add 1.25# Pounds to Last Session

 

Post results to SugarWOD!