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THE WOLF DEN

011019

1/10/2019

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Warm Up:
-Stretch
-Push Up Challenge ( 1 min. of Pushups)
-10 Burpees (daily)

3 Rounds
  • 12 DB Snatch (30/20)
  • 6 Pull Ups
  • 12 Goblet Squats (30/20)



WOD#1:Full Body. This workout calls for 135lbs for men and 95lbs for women, but snatches are my weakest movement, so I did light weight to make sure I have the form down. Eventually, we will build to lift heavier weight on the snatch as it works your full body, but it is always better to do lower weight on a movement you are not comfortable with and make sure you have the form spot on rather than load up a bunch of weight on a movement you are uncertain with. The risk for injury is more possible that way. 

**Click on movement to see an example**

15 minute AMRAP
2-4-6-8-10-12....etc
  • Power Snatch (75/45)
  • Toes to Bar


WOD#2: Endurance.
10 Rounds FOR TIME
  • 30 Double Unders or 60 Singles-Jump Rope
  • 30 Air Squat


COOL DOWN: Core.
Tabata (20 secs ON/10 secs OFF)
4 Rounds
  • Plank
  • Hollow Hold
  • Handstand Hold

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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