Archive for July, 2016

MIdweek Mayhem

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) 1000m Row – Then – 2 Rds 10 Snatch Balance 35%, then 50% of Snatch 1RM 20 Dubs (Focus on Dubs) 15 Pullups Weightlifting Snatch EMOM (5-5-5-5-5-5-5-5-5-5) EMOM for 10 Minutes: 5…

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Angie

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 250m Row 10 Push ups 10 Pull ups Double-under practice until Coach begins group warm-up: “Bring Sally Up” (135/95) WOD Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air…

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Throwback Tuesday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 10 Band pull-aparts 3 Wall walks 15 KB swings 25 Mountain Climbers (L+R=1) Weightlifting Shoulder Press (15 mins to establish a new 1RM) WOD Metcon (Time) 4 rounds 400m run 20 x KB…

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Tens

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWarm up individually for first 10 Mins of class. Then coach-led warm-up & WOD…

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Partner Row Redux

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up (No Measure) 250m Row 25 Jumping jacks 400m Run (outside, weather permitting) 50 Double-unders or 150 singles 20 Air squats WOD 1: Metcon (Time) Partners alternate to complete each station TWICE. (one partner working at…

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Finally Friday

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up Crossover Symmetry Activation 10 Band pull-aparts 3 Wall walks 15 KB swings 25 Mountain Climbers (L+R=1) Weightlifting Back Squat (10-8-6-4-2 @50, 60, 70, 80, 100%) WOD Metcon (Time) 4 Rounds: 3 Power Snatches 6 Hang Snatches…

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Mid-Week Midline

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up (No Measure) GH Situps, 5 x 5 (sub atomic situps) GH Raises, 5 x 5 (sub banded hammie curls) OH Plate Situps 5 x 5 @45/25 Russian Twists 5 x 5 @45/25 *Superset movements…

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Mid-week Chipper

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up CFL Limber-Up (No Measure) 2 Rounds Not for Time: Run or Row 200m 15 Abmat Sit-ups or GHD Sit-ups 15 Supermans or GHD Back Extensions 10 Pull-ups or Ring Rows 10 Push-ups 10 PVC Pass-throughs 10…

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Scott’s a Jerk so Clean your Pistol

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up 400 m run 5 wall walks 500m row 5 wall walks Weightlifting Front Rack Lunge (5 x 5) 5 reps per leg @ 70% of your 1 rm front squat Scott’s a Jerk so Clean your…

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FRAN

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm Up Warm-up (No Measure) 300m Row 20 Walking overhead lunges (25/15) 20 Goblet squats w/ plate 2-3 Minutes of Jump ropeAdditional warm-up & wod prep w/ Coach WOD Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThis…

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Turn Up the Volume

CrossFit Lehi – Olympic Lifting View Public Whiteboard Warm Up Warm-up Squats (3-3-3-3-3-3-3-3-3-3-3) Over several sets of triples, warm up to 70% of 1RM, then perform several more sets of triples until all the joints are greased Weightlifting Snatching the muscles (2-2-2-2-2-2-2-2-2-2) Muscle Snatch doubles…

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