The Power House at Highland
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5:09 am

170228

P1 Strength:
Every 1'15" for 10 sets 
S2OH x 3-5 

P2 Strength:
Every 1'15" for 10 Sets
Push Press + Push Jerk + Split Jerk 

P1 WOD:
12' AMRAP 
9 Jumping, Assisted or TRX Pullups 
12 Push Press 
150 Single Unders or 60" DU Practice 

P2 WOD:
12' AMRAP 
9 C2B Pullups 
135/95# push presses, 12 reps
50 Double Unders

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8:01 am

170227

P1 WOD:
10' AMRAP
10 BOX HSPU
15 Cal Row
20 Alternating S/L Box Squats

P2 WOD:
10' AMRAP
10 HSPU
30 Alternating Pistol Squats (15/15)

P1 Strength:
3-4x
DB Bench Press x 8-12
Rest 15"
CrossOver Symmetry Vertical Press x 10-15
Rest 60"
Goblet Split Squat x 6-8/e
Rest 60"

P2 Strength:
3-4x
DB Bench Press x 8-12
Rest 15"
Hand Release Pushups x 10
Rest 60"
RFE Goblet Split Squat x 6-8/e
Rest 60"

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7:40 am

170226

P1 & P2 Strength:
3 Rounds wim hof w/ 20" inhale hold + 20" exhale hold on first two rounds, go on end of rd 3

P1 WOD:
For Time w/ 20' Time Cap
30 Shoulder taps (15/15)
30 Step Ups 15/15
10/10 1/2 kneeling single arm upside down kb press
30 Shoulder taps (15/15)
30 Step Ups 15/15
15/15 1/2 kneeling single arm upside down kb press
30 Shoulder taps (15/15)
30 Step Ups 15/15
20/20 1/2 kneeling single arm upside down kb press

P2 WOD:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

https://www.crossfit.com/workout/2017/02/24#/comments

0 Comments
6:32 am

170225

P1Strength:
EMOM 15'
1- Goblet or front squat w/ 3" pause in the bottom position x 4-6
2- Active shoulder hang or flexed arm hang x 20-40"
3- 30" slow shoulder taps or 4-6 strict pushups

P2 Strength:
Every 90' x 10 sets
Front Squat w/ 3" pause in the bottom position
7-7-7-5-5-5-3-3-3-3

P1 WOD:
4 Rounds
3' AMRAP
8 Goblet Reverse Lunges (4/4)
12 Hanging knee raises
16 Ballslams
1' Rest

P2 WOD:
4 Rounds
3' AMRAP
8 Goblet Reverse Lunges (4/4) 70/55#
12 T2B
16 Ballslams 35/25#
1' Rest

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4:52 am

170224

P1 Strength:
EMOM 16'
1- Banded OH Squat x 6-8
2- Assisted Chinups x 3-5 or TRX Pullups x 8-12
3- Contralateral RDL x 5/5
4- Front Plank & Reach x 4-6/ea

P2 Strength:
EMOM 16'
1- OH Squat x 3-5
2- Strict Chinups x 3-5
3- Contralateral RDL x 5/5
4- Front Plank & Reach x 4-6/ea

P1 WOD:
"Helen-ish"
3 RFT
500m row
15 Banded or PVC OH Squats
12 TRX or jumping pull-ups
20-30 Russian Twists

P2 WOD:
"Helen-ish"
3 RFT
500m row
21 OH Squats 95/65
12 Pullups

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5:17 am

170223

P1 Strength:
4x
5-7 x Thrusters
Rest 60"
Russian Swing x 10-15 or Banded Pull Through x 10-15
Rest 60"

P2 Strength:
4x
5x Thrusters from Rack or Ground
***use pads for dropping
Rest 60"
Russian Swing x 15-20
Rest 60"

P1 WOD:
3 Rounds of
15 Wall Ball
150 SU
15 Wall Ball
2' Rest between rounds

P2 WOD:
3 Rounds of
15 Wallball 24/16
75 DU
15 Wallball 24/16
2' rest between rounds

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12:00 pm

#CardioWOD 2/22

IMG_3762

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5:15 am

170222

P1 Strength:
EMOM 20'
1- Alternating Step Ups x 10 (5/5)
2- 30" slow shoulder taps
3- Assisted Chest to bar Pull-up or Horizontal Chest to bar pullup x 4-6
4- pb hamstring curl x 10-15
5- KB or single leg deadlift x 10 reps

P2 Strength:
EMOM 20'
1- Box Jumps x 10
2- rest
3- Bar Muscle Up or C2B Cluster 2-3 x 1-3
4- rest
5- Deadlift x 4-6

P1 WOD:
4x
10 Hanging Knee Raises
30 walking lunges (15/15)

P2 WOD: 
4x
15 Toes to bar
30 Plate OH Walking lunges 45/25#

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5:00 am

170221

P1 Strength:
Every 1'15" for 10 Sets
R Arm DB Snatch + 3/3 OH Lunge
L Arm DB Snatch + 3/3 OH Lunge

P2 Strength:
Every 1'15" for 10 Sets
Snatch + OH Squat

P1 WOD:
6 Rounds for time
10 DB Snatches (5 per side)
5 Overhead Squats
***use a challenging weight on the dumbbell and either barbell or band on the overhead squats

P2 WOD:
Isabel
30 Squat Snatches for time
135/95#
***scale to 70% of today's strength or RX load, whichever is lighter

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12:00 pm

#MondayMobility WOD!

#MondayMobility is all about hamstrings! Make sure to get this mobility in before the CrossFit Open! -- Hamstring tack and floss x 20/20 -- Standing Splits x 30" per side -- Hamstring pnf

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