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CrossFit Birmingham WOD – Friday, June 16, 2017

::Strength | Conditioning::
Couture Combat Complex
Three sets, add weight each set if possible

The complex movements, 10 reps of each, in their exact order were the following:

  1. barbell row
  2. military press
  3. upright row
  4. split squat x 10 ea. leg
  5. good morning
  6. back squat + behind the neck press combo
  7. Romanian deadlift (RDL)

::WOD::
Three rounds for time of:
400 Meter run
10 Kettlebell thrusters,  53#/35# (5 each side)
15 Toes to bar

CrossFit Birmingham WOD – Thursday, June 15, 2017

::Strength | Skill::
Power snatch 6×2, Pause 3 sec above knee

::WOD::
EMOTM 16
A1. 15 Box jumps
A2. HSPU – 3 strict deficit / 5 strict / 8 kipping / or more scaling options
A3. 10 Power snatches cycled
A4. 40 Russian twists w/med ball (total reps)

CrossFit Birmingham WOD – Wednesday, June 14, 2017

::Warm-up | Skills::
Pull-up drills

::WOD::
20 No push-up burpees, then
Three rounds for time of:
8 C2B pull-ups (no butterfly)
10 Ground 2 overhead, 45#/25#
12 Weighted sit-ups, 45#/25#
Then finish with,
20 Burpees

CrossFit Birmingham WOD – Tuesday, June 13, 2017

::Strength | Skill::
Three sets for quality of:
A1. Top of ring holds (support) x 10-15 secs
A2. Bottom of ring holds x 10-15 secs

B.  Ring dip practice – variations > banded, strict, kipping

::WOD::
Five rounds for time of:
10 Floor presses, 155#/105#
10 Medball cleans, 20#/14#
200 Meter run

CrossFit Birmingham WOD – Monday, June 12, 2017

::Strength::
Double clean + Jerk x 4 sets
– 70% 1RM CJ
– Dial in form to increase next week

::WOD::
Five rounds for time of:
5 TnG power cleans, 135#/95#
10 Clapping push-ups
40 Double unders

CrossFit Birmingham – Saturday, June 10, 2017

8:00am – 9:00am MuscleCAMP
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, June 9, 2017

::Warm-up | Runs::
Drills
Suicides

::WOD::
For time:
12-9-6 Reps of:
Deadlifts, 225#/155#
Wall ball shots, 20#/14#, 12’/10′ height
Then,
50 Sit-ups
Then,
Repeat 1 more time

CrossFit Birmingham WOD – Thursday, June 8, 2017

::WOD::
14-12-10-8 Reps for time of:
Parallel grip pull-ups
Burpees over bar
Front squats, 155#/105#
*200 Meter run after each round

CrossFit Birmingham WOD – Wednesday, June 7, 2017

::Skills and Drills::
– Wall walks
– Handstand positioning

::WOD::
Four rounds for time of:
8 Push presses, 135#
12 Toes to bar
400 Meter run

CrossFit Birmingham WOD – Tuesday, June 6, 2017

::Core | Warm-up::
3 Sets for quality:
A1. 10 Evil wheel roll-outs
A2.    5 Strict hanging leg raises

::Strength::
2 Position clean – Floor + hang x 6 sets
– Work up to a heavy set (submaximal)
– No fails

::MetCON::
Five rounds for time of:
30 Double unders
5 Hang power cleans, 135#/95#

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