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Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
12/22/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
12/22/2016
Yoga/Mobility
Prep for 15.2
https://romwod.com/workout/childs-play/
Warm-up
3 rounds w/ KB/DB
-6 snatch pulls
-6 muscle snatches
-6 hang power snatches
-6 Push Press
-6 hang squat snatches
WOD
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.2 Scaled (AMRAP - Reps)
Includes Masters up to 54 years old
0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.2 Masters Scaled (AMRAP - Reps)
Masters Scaled 55+
0:00 - 3:00
2 Rounds of:
6 Overhead Squats, 45# / 35#
6 Jumping Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
8 Overhead Squats, 45# / 35#
8 Jumping Chest-To-Bar Pull-ups
6:00 - 9:00
2 Rounds of:
10 Overhead Squats, 45# / 35#
10 Jumping Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Superhero Training
Gymnastics
Rx'd work:
3 rounds for quality
20 box shoulder shrugs off rings (keep arms straight)
15 HSPU
60-second handstand hold
Scaled work:
3 rounds for quality
20 box shoulder shrugs off box (keep arms straight)
15 HSPU on box
60-second handstand hold
Shrugs off Box:
https://www.youtube.com/watch?v=ZMimWB_5JLk&feature=youtu.be
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 22, 2016
Male Clients
Female Clients
1
Janet
James
9AM CrossFit
110 Reps
Masters 35#
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