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February 2019

Thursday 02/14/19

CrossFit First Creek – CrossFit

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WeightliftingShoulder Press (1×1)1RM Should Press

Monday 02/11/19

CrossFit First Creek – CrossFit

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WeightliftingBack Squat (1×1)1RM Back Squat

Thursday 02/07/19

CrossFit First Creek – CrossFit

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WeightliftingShoulder Press (3×5)Deload Week

Set 1 @40% x5
Set 2 @50% x5
Set 3 @60% x5

Monday 02/04/19

CrossFit First Creek – CrossFit

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WeightliftingBack Squat (3×5)Deload Week

Set 1 @40% x5
Set 2 @50% x5
Set 3 @60% x5

January 2019

Thursday 01/31/19

CrossFit First Creek – CrossFit

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WeightliftingShoulder Press (5/3/1+)New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt […]

Monday 01/28/19

CrossFit First Creek – CrossFit

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WeightliftingBack Squat (5/3/1+)New Strength program we are using old 1RM and we will use 90% of it for the percentages here on out. So if your 1RM in the Back Squat is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. If in doubt […]

Friday 01/25/19

CrossFit First Creek – CrossFit

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Warm-upToes to Bar Warmup (No Measure)2min Ski ERG
10x Straight arm band pull down
5-10x Barbell straight arm pull over
Kip swings (5-10)

If you have shoulder pain while doing any of these, lighten the load or decrease the range of motion. None of these drills should hurt.

https://youtu.be/YSdCcwNJdpcAccessory workToes-to-Bar – January/February 2019 SkillEvery […]

Thursday 01/24/19

CrossFit First Creek – CrossFit

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Warm-upShoulder Press Warmup (No Measure)Athlete choice – row (500), run (400), or ride .5 mile

15-20 Cat-Cow + 10 Posted Thoracic Twists per side

Wall Slides (or Floor Slides if you are really tight) x 10

On the Floor thumbs up Y’s, T’s and W’s x 5-10 each

Shoulder Pre-Hab

5 Empty Bar Shoulder […]

Wednesday 01/23/19

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)Jog down and back
25 Jumping Jacks
25 Mountain Climber
Crab Walk
Bear Crawl
5 Ring Rows
5 Push-ups
10 Situps
Shoulder PrehabAccessory workHandstand Push-Up – January/February 2019 SkillExecute the following complex:
1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to […]

Tuesday 01/22/19

CrossFit First Creek – CrossFit

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Warm-upWarm-up (No Measure)1 min Ski
25 Jumping Jacks
20 Mountain Climbers
10 Push-Ups
Shoulder Pre-HabAccessory workMuscle-Up – January/February 2019 SkillComplete 8 rounds of 10 sec hold @ top of rings, 20 sec rest then 10 sec hold @ bottom of rings, 20-sec rest. Each round consists of both movements totaling 8 total minutes.
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