Author Archive: Monique Lemay

PL 9/22/17

CrossFit 6250′ – Powerlifting Shoulder Press (5-5-5-5-5-5-5-5-5) Beginning with 50% pf 1 rm do 5 reps, rest add 5 pounds until you get to 95% of 1 rep max Bench Press (7-6-5-4-3-2-1) Drop weight every set until done. Where you…
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Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 5-15) Metcon Tabata :45 seconds/switch: Row, bar hang knees up (or dip bar, II bars), med ball hold OH, jump over bench “Ninja” Skills Tramp front flips long jumps rope climbs Bouncy bands KB…
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PL 9/21/17

CrossFit 6250′ – Powerlifting Deadlift (75,50,25, max %) 75 Reps at 25% of 1 rm, 50 at 50%, 25reps @ 75%,max reps at 100% of body weight. Assistance Work 400 meter tire drag 25/15/ lbs

Ninja Skills

CrossFit 6250′ – Ninja Skills (ages 3.5-6) Metcon Rowers-100m, med ball hold OH, squats Plank: side to side, foward to back, circles “Ninja” Skills Tramp front flips long jumps rope climbs Bouncy bands KB on box steps Band pull downs…
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