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5/7/15

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CrossFit Algiers - CrossFitWarm-up3-2-1 Rowing 3 mins easy row 2 mins moderate row 1 minute hard row Foam roller thoracic spine/adductors/IT bands/hamstrings 10 GHD situps or Abmat Situps 10 Hip Extensions on GHD machineMetconMetcon (Time)5 rounds for time of: 1,000-m row 30 hip extensions 15 GHD sit-ups or 30 AbMat…

5/5/2015

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CrossFit Algiers - CrossFitFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups15:00 Time Cap - scale weights/movements accordingly.Warm-up8 minutes of continuous motion - row, run, jump rope, skip shuttle run or split up exercises - but stay moving for 8 minutes. 5 minutes hip/squat mobility 5 minutes shoulder mobility 5 minutes front…

5/4/2015

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CrossFit Algiers - CrossFitWarm-up5 minute jump rope practice Shoulder mobility Wall squat adductor mobility Calf stretches With PVC pipe or unloaded barbell x 2 10 strict shoulder presses 10 front squats 10 ovhs Burgener warm up Test snatch WoD weight - should allow (mostly) unbroken sets of 15MetconMetcon (AMRAP -…

Foundations X Session D

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CrossFit Algiers - Foundations XWarm-up5 Minute Jumprope/Double Under Practice Banded lower body stretches 5 minute Lacrosse ball pecs and shouldersSkill instructionMedicine ball clean https://www.youtube.com/watch?v=4YJ_L7jqgoA (Vaughn slow mo clean and jerk) https://www.youtube.com/watch?v=ddxSECM4B_Q (Berger coaching med ball clean) https://www.youtube.com/watch?v=-0TMFnoE9Cw CrossFit 1 Reebok movement demoMetconMetcon (Time)3 RFT 400M Run 10 Medicine Ball Cleans…

5/2/15

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CrossFit Algiers - CrossFitWarm-up400m row/run 15 air squats Ankle mobility/hip mobility/pistol practice to determine appropriate pistol scale if needed 10 Russian KBs followed by 10 OVH KBs to determine appropriate weight (have a coach check your form on the OVH) 10 Pushups 10 Pullups Band/PVC pipe shoulder mobilityMetcon"The Legend" in…

4/29/15

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CrossFit Algiers - CrossFitWarm-upRun 400m 2X: 10 hanging knee raises/Toes 2 Bar Inchworm length of front room Toy soldiers/high kicks length of front room 3 forward rolls to stand 3 candlestick rolls to stand Review and practice GHD, back and hip extensionsSkill instruction2 Rounds SLOWLY for virtuosity and form: 20…

5/1/15

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CrossFit Algiers - CrossFitWarm-upAgility ladder drills Banded shoulder mobility Calf stretches With PVC pipe or unloaded barbell x 2 10 good mornings 10 strict shoulder presses 5 front squats 5 sotts press Clean and Jerk prep: Power clean from hang x 5 Power clean from mid-thigh x 5 Power clean…