Month: December 2017

Saturday December 30 2017

CrossFit Warpath – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Teams of 3 -45 ball slams -5 synchronized burpees -45 air squats -5 synchronized burpees -45 ball slams -5 synchronized burpees -45 push-ups -5 synchronized burpeesShow up for time on the AMRAP

Friday, December 29

CrossFit Warpath – CrossFit Warm-up Clean Progression Warm Up (No Measure) Bands 200m run 10 pass through with pvc Coach Led: From the power position -5 shrugs -5 high pulls -5 power cleans -5 squat cleans transition from knee transition from shin *all performed with clean gripcoaches will demo barbell cycling Weightlifting Clean (5 TNG …
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CFT122917

CrossFit Warpath – CrossFit Teens Warm-up Warm-Up A (No Measure) Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/Scorpions Weightlifting Power Clean (2 cleans every minute for 10 minutes ) Front squat + push jerk. + front squat + split jerk …
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Thursday, December 27

CrossFit Warpath – CrossFit Warm-up Warm-Up D (No Measure) 200 meter run *Banded Shoulder Warmup then 2 Rounds of 10 PVC Pass Throughs 5 Power Shrugs 5 Power High Pulls 5 Muscle Snatch from Power Position 5 Muscle Snatch from knees 5 Overhead squats 5 MB Cleans *Use PVC,15,35, or 45 lb bar based on …
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Wednesday December 27 2017

CrossFit Warpath – CrossFit Warm-up Warm-up (No Measure) 2 Rds -5 kips on rig -5 Superman’s -5 hollow rocks -3 strict pull ups (5 ring rows) Skill Work Metcon (AMRAP – Reps) M/U progression (choose highest level to compete) *5 rd %50 of max reps 1-banded pull ups 2-kipping/butterfly pull ups 3-bar muscle ups 4-ring …
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