WOD – 12.05.14 – Phobos

Strength

Tempo Front Squats
5x 4-5 @55%-60% 4112

Met Con

120514
12 Min AMRAP3x Deadlifts (135/95)
6x Front Rack Lunges
9x S2O

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Overhead Shoulder Problems?

– Courtesy:¬†crossfitwilmette.com This is for those of you who are having shoulder pain with overhead motions or after overhead motions. ¬†If you are having pain (not normal post exercise soreness), I advise you get started with Physical Therapy as soon as possible to address the problems, but if you want to try some things on […]

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WOD – 11.17.14

Strength

Clean Work
Build by feel
Muscle clean 2-2-2-2
Then…
Clean pause 2 second below the knee
3-3-3

Metcon

11.17.14
For Time:
20 x Thrusters(95/65)
20 x Power clean + hang power clean =1
20 x Power Jerks
20 x Overhead squats
*EMOM(every minute on the minute) 4 x burpees
*20:00 time cap
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