Max Bench - 3 Reps
followed by
5 rounds
Run 250 M
20 Hang High Pulls @ 75#
20 Box Jumps
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How the classes operate
Warm up - run around the block, jump rope 3-5 minutes, 100 jumping jacks, etc
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Minnesota Kali Group
CrossFit
Blog Archive
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2009
(112)
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September
(17)
- Lynne
- Clean and Jerks
- Team Workout on Friday
- 100 yard dashes
- Running Wall Balls
- San Diego
- Squat - Max 1 Rep
- No class but did the workout anyways
- test
- Tough workout today
- "Josh" - Army
- Benching and jumping
- lots of running - which is good, cuz I'm not
- 09-09-09
- Mini 50 (at home)
- Friday workout at MSP
- Completely modified workout
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September
(17)
No Benching.
ReplyDelete21:06 for the Met Con