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Wednesday 170621

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 Rounds

40Jumping Jacks

30 sec HS Hold

20 Forward and back swings

10 push ups

Part 1

Clean and Jerk technique

3×5 touch and go Clean and Jerks

Work up to wod weight

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

200m jog

:90 Thoracic barbell stretch

Tuesday 170620

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Triumph Strength & Conditioning – CrossFit

Warm-up

400m run

:60/side elevated pigeon

10 spider lunge

10 lateral lunge

10 good mornings

Emom 5:00

5×3 Deadlifts building to heaviest wod weight

Metcon

400m Run

21 Deadlift 225/155

800m Run

15 Deadlift 275/185

1600m Run

9 Deadlift 315/225

Cool Down

lax ball through glutes

1:00/side

Metcon (Time)

400m Run

21 deadlift 225 155

800m run

15 deadlift 275 185

1600m Run

9 deadlifts 315 225

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

400m indian run

dynamic warm up

coaches choice game

Metcon (Time)

2 rounds with a partner for time

600m row

50 wall balls

40 burpee over box

30 goblet squat 53/35

20 handstand push up/hand release push ups

200m kb carry (100m ea)

Saturday

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Triumph Strength & Conditioning – Barbell Club

Warm-up

3 rounds with pvc

10 up/over

10 around head

10 ohs

——–

snatch warm up

——–

3x 3 position snatch

Snatch (1@80, 1@82, 1@84, 3@87)

Clean and Jerk (1@80, 1@82, 1@84, 3@87)

Push Press (4×4 to HS)

Glute-Ham Raises (5×5@105/75)

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

2 min jump rope

——–

3 rounds

10 lunge with twist

10 up/down dog

10 russian swings

20 flutter kick

——-

kb snatch technique

Metcon (Time)

5 Rounds for time

10 Front rack lunge 95/65

20 hang kb snatch 53/35

30 sit ups

40 double unders

Cool Down

foam roll

quads, lower back, calves

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

with theraband

3 round

10 pull apart

10 up over head

10 around head

———

2 rounds

30 jumping jacks

10 arch hollow swing

10 push up

——–

building to working weight

3 rounds

3 cleans

4 burpees

5 pull ups

Metcon (Time)

15-12-9

Power Clean 165/115

Burpee over bar

Chest to bar pull up

Cool Down

Chest opener 90 sec each side

Wednesday

By: 0

Triumph Strength & Conditioning – CrossFit

Warm-up

2 min kb squat hold

QOTD: “If you were ruler of earth what would be your first order of business?”

——–

With PVC 2 rounds

10 trifecta

10 OHS

10 good morning

——–

Front squat tech

Snatch warm up (no sotts/duck)

Front Squat (5-5-3-3-1-1-1 E2MOM)

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cool Down

Peanut through t spine

lax ball through shoulder