Wednesday 12-26-12

Posted | 1 comment

**Member Challenge**

Try to get some points on the Monkey Bar Challenge for the month of December!!

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Warm Up

CrossFit Warm Up 3X15

 SKILL

Shoulder to Overhead

WOD

12 Minute AMRAP

10 Shoulder to Overhead (155)
200m Run
10 Wall Ball

After Bash

Bench Press – Max reps at body weight X 3

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Level SYSTEM

Level 1:

5 Shoulder to Overhead (95/65)
200m Run
10 Wall Ball

Level 2:

scale load

Level 3:

As Rx’d

(Further scaling options will be available from your coach in class)

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Mobility WOD

Recovery(10min): Purpose hit quads, IT bands

2 min/leg – roll quads on softball
2 min/leg – roll IT bands on foam roller

Prep (20min) Purpose: Target overhead and bottom position of squat

Two min/partner – internal rotation stretch

3 minutes – roll thoracic spine with dual lax balls holding plate on chest

2 min/leg on each position
http://www.youtube.com/watch?v=JBHzXF-mVjY

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Endurance WOD             

5 Minute AMRAP
135/95 Clean and Jerk
(if grace is < 5min use 155/105)
[rest 5 minutes]
5 Minute AMRAP
9 Full cleans
9 Dips

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            Travel WOD

 3 rounds:
20 Tuck Jumps
20 Squats
20 Pull Ups

One Comment

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