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Emmy Simpkins

Tuesday 1.31.17

By WODNo Comments
BBG:
25-20-15-10-5 Ring Dips (BW)
8R/8L 1-Leg Deadlift (barbell)
 
Metcon:
50 Hang Power Cleans
100 Double Unders
50 Front Squats
100 Double Unders
50 Shoulder to Overhead

RX – 95#/65#
CRX – 135#/95#

 

January 30, 2017

Monday 1.30.17

By WODNo Comments
Weightlifting:
Overhead Squat (3RM)
15 minutes to build to a heavy triple, then 2 sets at 90%
 
Metcon:
AMRAP15
50 Cal Row
40 DB Snatches (50#/30#)
30 Box Jumps (24″/20″)
20 HSPU
10 Burpee Muscle Ups (Rings)
CRX:
DB Snatches – (70#/50#)
Box Jumps – (30″/24″)

 

January 29, 2017

Partner SMASH-UP

By WODNo Comments

AMRAP8 – Partner Relay
5 Shoulder to Overhead (155#/105#)
10 T2B

AMRAP8 – Partner Relay
10 Cal Row
8 Burpees Over Erg

AMRAP8 – Partner Relay
100m Run
1 Rope Climb
CRX – Legless

(rest 3 minutes between AMRAPs)

January 27, 2017

Friday 1.27.17

By WODNo Comments
BBG:
10-8-6-4-2 Bench Press
6R/6L Bulgarian Split Squats (goblet)
*:15 L-Sit between rounds
 
Metcon:
5 Rounds
40 Double Unders
20 Wall Balls (20#/14#)
10 Deadlifts (225#/155#)
5 Strict HSPU
 
Rest 1:00 between rounds.
Score = Total time, including rest.

 

January 26, 2017

Thursday 1.26.17

By WODNo Comments
Weightlifting:
1 Power Snatch + 1 OHS + 1 Hang Snatch (1 set every :90 x 7 rounds)
 
Metcon:
Icy Hot (for time)
2 Rounds
21 Overhead Squats (75#/55#)
21 Chest to Bar Pullups
21 Power Snatches (75#/55#)
21 Burpees Over Bar
 
Compliments of CrossFit New England.

 

January 25, 2017

Wednesday 1.25.17

By WODNo Comments

Warm-up:
Mobility
Thorough mobility session, coach’s choice.

Metcon:
“Jerry”
For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

January 24, 2017

Tuesday 1.24.17

By WODNo Comments
BBG:
10-8-6-4-2
1/2 Kneeling Overhead Press (each arm)
DB Bent Over Row (2s Iso, 3s Ecc)
*10m Handstand walk after every round.

Scaling options for HS Walk:
10 Shoulder Touches, :10 HS Hold, Kick Ups, DB OH Hold.
 
Metcon:
Tabata
Kettlebell Snatch (53#/35#)
Burpees
Jumping Lunges
Assault Bike
 
Score = Total Reps

 

January 23, 2017

Saturday SLAM

By WODNo Comments
Metcon:
5 Rounds – rest 1 minute between rounds.

AMRAP3
5 Power Cleans (115#/80#)
10 Pistols (5 each side)
20 Double Unders

 
After Party:
With a partner, complete 100 calories on the Assault Bike.

 

January 20, 2017

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