CrossFit / Sat, Sep 20

Coach Ivan
Sep 19, 2025
1 min read

Pre WOD Skill

Practice the Dumbbell Squat Clean

Partner WOD

800 Meter Run (together)

50 Cal Bike (one athlete at a time)

50 Dumbbell Squat Cleans 50s/35s (one athlete at a time)

50 Cal Bike (one athlete at a time)

800 Meter Run (together)

Stretching

1:00 Couch Stretch/leg

1:00 Forward Fold

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Strength | Jun 8 - 13

TEST WEEK DAY 1 – SQUAT + CLEAN A) Back Squat 5×2 @ 90-95% or 1 Rep Max B) Hang Power Clean 5×2 (moderate, fast) C) Superset – 3 Rounds RDL x10 Hanging knee raises x15 DAY 2 – BENCH + SNATCH A) Bench

CrossFit | JUN 8 - 13

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CrossFit | June 1 - 6

Monday – Snatch Technique + Sprint Intervals Warm-Up 2 Rounds 200m Run 10 PVC Pass Throughs 10 Overhead Squats (PVC) 10 Hollow Rocks 5 Inchworms Skill / Strength Snatch Progression Muscle Snatch x 3 O

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Jonathan Shores

Sep 20, 2025

Rated 4 out of 5 stars.

18:56

w/ Michelle