Archive for July, 2014

OTP & 531 Week Four Day Three 07-31-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 105# 4 @ 125# […]

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OPT & 531 Week Four Day Two 07-30-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatc Pull @ 75% x 3 2 WU @ 95# 3 @ 125# Snatch: 65% x 3 x 4 3 x 4 @ 65# Snatch Push Press + […]

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OTP Week Four Day One 07-28-2014

WOD Type: “Olympic Technique Program & Crossfit” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 1 WU @ 65# 4 Sets @ 75# Push Press […]

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OTP & 531 Week Three Day Five 07-26-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch – After 60%, Singles to Heavy @ 3-5% Increase WU – 5 @ 75# 1 @ 95#, 115#, 120#, 125#, 130#, 135#, 140#, […]

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OTP & 531 Week Three Day Four 07-25-2014

WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4 2 @ 115# 4 @ 145# Last set […]

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OTP & 531 Week Three Day Three 07-24-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Clean + Front Squat + Clean + Jerk – 5 Sets; 3 second pause in split WU – 2 @ 105# 5 @ […]

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OTP & 531 Week Three Day Two 07-23-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch Segment Pull (1″, Knee, Hip, Finish) + Snatch Pull 2 WU @ 95# 4 @ 115# Snatch: 70% x 3 x 5 1 WU @ […]

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OTP Week Three Day One 07-21-2014

WOD Type: “Olympic Technique Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Power Snatch + OHS + Snatch; 5 Sets w/ a 2 second pause in the bottom 1 WU @ 45# & 1 @ 65# 5 Sets @ […]

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OTP & 531 Week Two Day Five 07-19-2014

WOD Type: “Olympic Technique Program & 531 Strength” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Snatch – After 60%, Singles to Heavy @ 3-5% Increase WU – 2 @ 45# 1 @ 65#, 70#, 75#, 80#, 85#, 90# (4 Miss […]

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OTP & 531 Week Two Day Four 07-17-2014

WOD Type: “Olympic Technique Program & 531 Strength Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Technique: Clean Segment Pull (1″, Knee, Hip, Finish) + Clean Pull – 3 (1 + 1) x 4 4 @ 140# Clean & Jerk – 65%% […]

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