WOD

11 Jan 01/12/2018

CrossFit Tamiami - CrossFit3 POSITION SQUAT CLEAN(High Hang - Above Knee - Floor) Every 2 Min for 10 Min 5 Rounds 1 Light Round 1 Moderate Round 3 Heavy Rounds @ Same #Metcon (Time)3 Rounds 15 C2B Pull-ups (20 Kipping Pull-ups / Banded) 12 Bar Facing Burpees 9 Squat Cleans 185/135Accessory WorkWarm-up (No...

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10 Jan 01/11/2018

CrossFit Tamiami - CrossFitMetcon (5 Rounds for reps)EMOM 29 MIN -15 Box Jump Overs 24''/20'' -15/12 Cal Row -50 Dubs (150 Singles) -15 Heavy Wall-Balls 30/20 -15/12 Cal Bike -Rest 1 MinAccessory WorkWarm-up (No Measure)**Extra Skill Week Work: Pull-ups (Day 4) 3 Rounds: 10-15 Lat. Activations Rest 30 Sec 5-10 Bottom 1/2 Pull-ups Rest 30 Sec 5-10...

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09 Jan 01/10/2018

CrossFit Tamiami - CrossFitDeadliftEMOM 8 MIN 3 Deadlifts *increasing every weight round *Starting light and building to a 3rmMetcon (Time)3 Rounds *400m Run Buy in each Round 30-20-10 Deadlifts 225/155 T2B (K2E)Accessory WorkWarm-up (No Measure)**Extra Skill Work Week: Pull-ups (Day 3) Using a box, warm up by practicing how to push away...

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08 Jan 01/09/2018

CrossFit Tamiami - CrossFitMetcon (Weight)SNATCH COMPLEX EMOM 8 MIN 1 Power Snatch (Floor) 1 Hang Power Snatch (Below Knees) *Increasing Weight EMOMNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during...

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07 Jan 01/08/2018

CrossFit Tamiami - CrossFitFront Squat7 Rounds Every 90 Seconds 3 Front Squats *Increasing weight every roundMetcon (Time)8 Rounds 12 Front Rack Lunges 135/95 8 STOH 135/95 100m Sprint Rest 1 Min After each RoundAccessory WorkWarm-up (No Measure)**Extra Skill Week Work: Pull-ups (Day 1) Start by setting grip and practice understanding an Active Hang...

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04 Jan 01/05/2018

CrossFit Tamiami - CrossFitMetcon (AMRAP - Rounds and Reps)16 Min AMRAP 3-6-9-12-15-18-21 CTB Pull-ups Power Cleans @135#/95# Bar Hopping BurpeesPower Clean6 Rounds Every 90 Seconds 2 Power Cleans @increasing #Accessory WorkExtra Skill Week Work: Double Unders Practice 2 Min warm up with your single single double without the rope and find your...

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03 Jan 01/04/2018

CrossFit Tamiami - CrossFitMetcon (Calories)Complete 3 Rounds 1 Min Max Cal Assault Bike 1 Min RestMetcon (Distance)Complete 3 Rounds 1 Min Max Row For Distance 1 Min RestMetcon (AMRAP - Rounds and Reps)13 Min AMRAP 30 KB Swings @55#/35# 15 Box Jumps @24”/20” 5 DBall Cleans @100#/80#Accessory WorkExtra Skill Week Work: Double...

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02 Jan 01/03/2018

CrossFit Tamiami - CrossFitMetcon (Time)4 Rounds 20 V-Ups 20 Shoulder Taps 1/1 20 Flutter Kicks 1/1Metcon (Time)4 Rounds 400 Meter Run 21 Thrusters @95#/65#Accessory WorkExtra Skill Week Work: Double Unders Practice 2 Min. Holding both the handles of the jump rope in one hand and jump straight and explosive and get...

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01 Jan 01/02/2018

CrossFit Tamiami - CrossFitShoulder Press4 Rounds Every 90 Seconds 12 Shoulder Press @same#Push Press3 Rounds Every 90 Seconds 4 Push Press @same#Metcon (Time)5 Rounds 16 Deadlifts @225#/155# 40 Dubs (120 Singles)Accessory Work**Extra Skill Week Work: Double Unders Practice 2 Min making that jump explosive so your feet are off the ground as long...

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