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olympic lifting

WEDNESDAY WOD 3/25/15

Coach Cece representing!     CrossFit WOD DYNAMIC WARM UP Jump Rope 3 Mins Mobility Junk Yard Dog x3 Burgener Warm Up/Skill Transfer on Coach Count 3x Pressing Snatch Balance 3x OHS 3x POS 1 Snatch 3x POS 2 Snatch STRENGTH Oly work: Snatch(advanced)/Power Snatch (Beginner, N
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WEDNESDAY 3/11/15

  CrossFit WOD DYNAMIC WARM UP Run 400m Mobility Barbell/PVC Olympic Warm Up-3 POS Clean SKILL: Clean-Coach Demo STRENGTH Oly Lift Skill Work 6 Sets of 3 (@ 70% of 1RM Clean) (focus on technique.  No touch and go!  Reset each lift) *20 Min Cap METCON EMOTM for 10 Mins: 4 Power Cl
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WEDNESDAY 3/4/15

CrossFit WOD DYNAMIC WARM UP Row 500m Mobility Burgener Warm Up-COACH LED on counts of 3 Skill Transfer Exercises: 3x Pressing Snatch Balance 3x Overhead Squat 3x POS 1 Snatch 3x POS 2 Snatch Junk Yard Dog x5 STRENGTH Every 90 Seconds Complete: 1 Power Snatch + 1 Hang Snatch (First Po
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March CrossFit Programming Highlights

February 2015 Volume Cycle Complete. Our emphasis was on “Pull Ups” and we saw many people either get their first strict pull ups or increase their current max unbroken strict pull ups! March 2015 -Last month of this volume cycle.   Emphasis on Olympic Lifts (position work
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