Knee sleeves Grips Wrist wraps/tape     WOD   Open Event   Open 17.4   13 Minute AMRAP   ·      55 Deadlifts (RX 102/70 kg) ·      55 Wallballs (RX 9/6 Kg) ·      55 Calories Row ·      55 Handstand Push-ups     Aiming for: ·   Good consistent sets on each movement ·   Small…

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    Knee sleeves Wrist wraps/tape     Mobility & Movement Development 12 minutes   ·  800-meter run or 50/40 Calories, then: ·  Shoulders ·  Core ·  Pull-up positioning development ·  Butterfly development drills     WOD   15 Minute EMOM   ·  6 Push-ups ·  6 Pull-ups   Mobility and stretching     Aiming…

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    Wrist wraps/tape Knee Sleeves Grips Lifters (optional)     Mobility & Movement Development   ·  Shoulders ·  Core ·  Hips ·  Overhead squats ·  Cleans ·  Muscle-ups/jumping MU’s ·  Pistols   WOD   2022 Age Group Online Qualifier   Original CAP 20 min CFT CAP 25 min   For Time:   ·     50…

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    Tape/Wrist wraps Knee sleeves Grips Lifters   Mobility & Movement Development   ·  400-meter Run into: ·  Core ·  Hips ·  Shoulders ·  Burgener Warm-up ·  Split feet positioning and technique   WOD   Technique Day Clean & Jerk   10 Round E2MOM   2 Clean & Jerks   Focusing on: ·   Strong…

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    Knee sleeves Tape for hands Running Shoes   Gymnastic Strength Development   12-minute EMOM   ·      1st min: tuck to hollow ·      2nd min: single arm plate circles ·      3rd min: dead stop hollow + superman ·      4th min: thoracic rot. +DB   Focus: ·   Engaged Lats and Core   WOD   15…

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    Wrist wraps/tape Knee sleeves Grips/ Skipping Rope Skipping rope   Strength Development   Push Jerks off the rack   10 – 8 – 6 – 4 – 2  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Good rack position ·  Strong hip/leg drive ·  Focus on technique and…

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      Knee sleeves Grips Wrist wraps/tape     Hero WOD CrossFit Cardiff   “The Bear”   Cpl. Damien Mulvihill Alpha Company 40 Commando Royal Marines   Killed 20/02/2008 Helmand Province Afghanistan   20-minute AMRAP   ·     12 Overhead Walking Lunge Steps (RX 50/35 kg) ·     15 Burpees ·     8 Bar Muscle-ups OR Jumping…

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    Wrist wraps/tape Knee Sleeves Grips Running Shoes   Mobility & Movement Development   ·  Shoulders ·  Core ·  Hips ·  Box Jumps ·  SDLHPs ·  Thrusters   Australian Hero WOD   “Wood”   Sgt. Brett Wood MG (32) 2nd Commando Company   Died 23/05/2011. Helmand Province Afghanistan   5 Rounds for Time:  …

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    Tape/Wrist wraps Knee sleeves Grips     Strength Development   Back Squats   10 – 8 – 6 – 4 – 2  5 sets @ 3 minutes/set   Focus: ·  Braced core & shoulders ·  Good back rack position ·  Strong hip/leg drive ·  Focus on technique and depth in squat   WOD…

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