john.dill

9/27/2017 Crossfit WOD Raleigh and Durham 

Gymnastics Crawl week 4- Part A: 16 min alternating emom *5 tempo push ups 3-3-3-3 (hold at bottom, drive to top, hold at top, drive to bottom) *30 sec hold of tuck up on rig RX+ ring push ups Part B: 40 Strict Pull Ups – must be able to perform 7 fresh,  never dropping… Read more »

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9/26/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 Three Position Snatches (floor, hang, power) @60% across rest 1 min. METCON: 3 ROUNDS FOR TIME- 100 Double-Under, 15 Thrusters 95/65 25 Ab-Mat Sit Ups RX+: Dual KB Thrusters 24/16 GHD Sit Ups

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9/25/2017 Crossfit WOD Raleigh and Durham 

Establish a Max effort set @ 80% of RM Deadlift METCON: for time 95/65 OHS 21 reps 30 pull ups, 15 OHS 20 pull ups,  9 OHS 10 pull ups RX+ 42-30-18

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Crossfit WOD Raleigh and Durham 9/21/2017

Weightlifting: 7×1 Three position cleans (floor, hang,  power) +1 jerk.  work from 60-80% concentrating on technique over weight,  rest as needed. METCON:  For time w/20 min time cap. 20 power cleans 115/75 100m run or 10cal row.. 15 power cleans 115/75 200m run or 15cal row.. 10 power cleans 115/75 400m run or 20cal row….. Read more »

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Crossfit WOD Raleigh and Durham 9/20/2017

16 MIN ALTERNATING EMOM: PART A- 5 tempo push ups. 8 sec down, explosive up RX+ ring push ups *30 sec hold of superman holds PART B- 4 MIN AMRAP: 3 strict pull ups 20 DU… rest 1 min… 4 MIN AMRAP: 3 chin ups 7 burpees… rest min… 4 MIN AMRAP: 6 ring rows… Read more »

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Crossfit WOD Raleigh and Durham 9/19/2017

Weightlifting: 7×1 Three position snatches (floor, hang, power) – work from 60-80%  Concentrating on technique over weight,  Rest as needed. METCON: 12 MIN AMRAP- 10 kb OHS (right hand) 24/16kg 10 burpee box jump overs 24/20 10kb OHS (left hand) 24/16kb 15 abmat sit ups RX+ 15reps for all movements 32/24

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Crossfit WOD Raleigh and Durham 9/18/2017

Weightlifting: Establish a Max effort set @ 75% of your 5rm deadlift Metcon: 3 rounds for time. 400m run or 500m row, 15 toes to bar, 20 kb swings 53/35 RX+25 toes to bar 25 kb swings 70/53

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Crossfit WOD Raleigh and Durham 9/15/2017

Weightlifting: 7×1 three position cleans (floor, hang, power position) +1 jerk work from 60-80%  Concentrating on  technique overweight, rest when needed.  METCON: 12:00 AMRAP of: 14 C2B pull-ups 28 wall balls 20/14#  RX+ 7 muscle ups, 30/20

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Crossfit WOD Raleigh and Durham 9/13/2017

Part A: 16 MIN ALTERNATING EMOM 1) *5 tempo push ups- 3sec count down, 3sec count at bottom, 3sec count up. 2) 30sec hold of hollow rock. RX+ring push ups. PART B 3MIN AMRAP: 10 Strict pullups with remaining time Box jumps 24/20 [REST 1 MIN] 3MIN AMRAP  10 strict pullups with remaining time 25′… Read more »

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Crossfit WOD Raleigh and Durham 9/12/2017

Weightlifting:  3 position snatch (floor, hang,  power) work from 60-80% concentrating on technique not weight. Rest as needed Metcon: 3 rounds for time.                                   14 power snatches 115/75.  30 double indeed Rest 2 mins….. 3 rounds for time 14… Read more »

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