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Happy Birthday Daniel and congrats on all the progress you've made in 8 months! Strength/Skill Work: Power Snatch WOD “Daniel” 50 pull-ups 400m run 21 thrusters (95lbs) 800m run 21 thrusters (95lbs) 400m run 50 pull-ups For time. “Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. Today is Daniel Smith’s birthday and [...] Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch 65% x 1 x 3, 70% x 1 [...] CrossFit Strength/Skill Work Power Snatch: Heavy single WOD Shortened Lynne-like Perform max rep ring dips/bar dips immediately followed by max rep pull-ups Rest as needed b/w rounds. ______________________________________________________________________________________________________ ICE Training Strength/Skill Work 1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack) Complete 7 rounds. Work to add weight each round WOD Same [...] Strength/Skill Work Power snatch: Find a 1 rep max WOD 200m run with med ball 2 tire flips and jump throughs 100 feet tire drag (M-45lbs, W-25lbs) 30 single arm dumbbell/kettlebell push-press (15 each arm, M-35lbs, W-20lbs) ~150m run with medicine ball (2nd telephone pole) 2 tire flips and jump throughs 100 feet tire drag 20 single arm dumbbell push-press (10 each arm) ~100m run with med ball (1st telephone pole) 2 tire flips and jump [...]
Katie soaring over plates CrossFit Strength/Skill Work Max Height Box Jump
WOD 200m Run For time ____________________________________________________________________________________________________________ ICE Training Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, 3 sets WOD Same [...] |
 
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