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4/25/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Hang Clean (Establish a 1RM 10 min w/ partner)

5 min rest before met con

A bunch of stuff (Time)

Partner WOD

*break up reps however you want. Run together. Must finish PU before moving onto run etc.

800m Run

50 Pull ups (Chest to bar Rx+)

400m Run

50 Clean and Jerk 135/95lb (Snatch Rx+)

400m Run

50 Shoulder to OH (135lb/95lb Rx and Rx+)

800m Run
30 min cap

4/24/15 WOD

CrossFit Prototype | Prototype MMA – CrossFit

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Skill

Pistols (Progressions 5-10 skill work)

Single Leg Step up W/DB (3×8 each leg; build in weight each set)

Banded lifts (3×6 each side with full exhale and hold 2-3 sec)

Speed Rules (Time)

10 Cal Row (sprint pace)

6 burpee box jumps (24/20in)

Rest :90 after each rd

5 rd’s total

*Goal to keep times consistent

*Score slowest time; add other times to notes

Metcon (No Measure)

Buy Out:

3 NFT

1A Waiters Carry 3×50 ft each alternating arms

1B RKC Plank 3x6x3 sec hold

4/23/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Overhead Squat (5×2 building each set)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Scaled to 3 rds for White and Green Band

**Front squat alternative to OHS; 400m Row alternative to 400m Run

4/22/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Bench Press (3×5 (building from 80% each set))

Pull-ups (3×5 (strict and weighted; build each set))

Bells and Whistles (Time)

10 rds for time:

12 KBS (Russian 53/35lb;70/44lb Rx+)

6 Pull ups (C2B Pull ups Rx+)

4/21/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Deadlift (5×4@75-85% (across))

Single leg Hip Thrust (3×8 each leg with pause at top)

Bag of Tricks (AMRAP – Rounds and Reps)

10 min AMRAP

7 Ring Dips (Muscle up Rx+)

9 Power Cleans (135/95lb) (185/125lb Rx+)

11 Toe to bar

4/20/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Back Squat (7×4 @70-75% (across))

WuBS (Time)

3 RFT

100 DU

50 WBS (20/14lb) (30/20lb Rx+)

17 min cap

Metcon (No Measure)

100 Sit ups

200 hollow body rocks

NFT and can partitioned however you want