EMOM- Wall Ball, Slam Ball
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A. 800m run+ Snatch Grip Warm Up
High Hang+ Jump Shrug+ Elbows+ Receive
Hang+ Jump Shrug+ Elbows+ Receive
Ground+ Jump Shrug+ Elbows+ Receive
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B. Wall Ball As a skill (accuracy up top and depth in the bottom of the squat)
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C. EMOTM Do the Following Reps listed of the following exercises listed, score is total minutes you succede
Min 1- 10 Wall ball 14/20
Min 2- 5 Wall Ball
Min 3- 7 Wall Ball
Min 4- 10 Slam Ball 30/40
Min 5- 5 Slam Ball
Min 6- 7 Slam Ball
Min 7- 15 Wall Ball
Min 8- 5 Wall Ball
Min 9- 10 Wall Ball
Min 10- 15 Slam Ball
Min 11- 5 Slam Ball
Min 12- 10 Slam Ball
Min 13- 12 Wall Ball
Min 14- 8 Wall Ball
Min 15- 15 Wall Ball
Min 16- 12 Slam ball
Min 17- 8 Slam Ball
Min 18- 15 Slam Ball
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Wall Ball, Pull Ups, Air Squats, Dumb Bell Snatch
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A. 800m run+ Snatch Grip Warm Up
High Hang+ Jump Shrug+ Elbows+ Receive
Hang+ Jump Shrug+ Elbows+ Receive
Ground+ Jump Shrug+ Elbows+ Receive
+
B. 1 RFT:
100 Wall Ball 20/14 10' target
100 Pull Ups
100 Air Squats
100 One Arm Snatch 70/50
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Wall Ball, CTB Pull Ups, Pistols, Dumb Bell Snatch
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A. 800m run+ Snatch Grip Warm Up
High Hang+ Jump Shrug+ Elbows+ Receive
Hang+ Jump Shrug+ Elbows+ Receive
Ground+ Jump Shrug+ Elbows+ Receive
+
B. 1 RFT:
100 Wall Ball 20/14 10' target
100 CTB Pull Ups
100 Pistols (total, alternating)
100 One Arm Snatch 72/53 (Or DB equivalent)
Rest Day
Main WOD Level 2
Wednesday: 8pm Level 3 “Board Meeting” come get your name up on the Named WODs Board Friday: 6pm Level 3 Outlaw Class Saturday: We will be doing our regular 9am Level 3 and 10:30am Level 1 Classes at CrossFit LoDo. Sunday: 10:30am and Noon WODs are regular Monday: We will be doing “Murph” For Memorial Day,
Sausage Quiche 5 large eggs; 3 Sausages Pre-cooked ans chopped ½ medium onion, chopped 1 clove garlic, minced ½ cup coconut milk ½ tsp baking powder Sea salt and freshly ground black pepper to taste Throw it all in a dish and use Turkey Bacon as the crust liner to cover the bottom of the
We are so happy with the feedback from the bar warm up, so many more comments about being comfortable in the Snatch and Clean and Jerk. Keep the feedback coming! We appreciate you!
