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“Atlantic Performance ” Articles for June 2014

CrossFit elan WOD #32

By Jonathan Stamey (June 30, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 6-5-4-3-2-1

Back Squats

MET-CON: 5 Rounds for Time

5 each Bench Lunges
20m Plate Push

CrossFit elan WOD #31

By Jonathan Stamey (June 27, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3 – 3 – 3 – 3 -3

Push Press

MET-CON: 21 -15 – 9

DB Thrusters
Ring Dips

CrossFit elan WOD #30

By Jonathan Stamey (June 26, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

MET-CON: 12 Min AMRAP

3 TGU
6 Burpee Box Jumps
9 Wall Balls

CrossFit elan WOD #29

By Jonathan Stamey (June 25, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 6×6 Each

Alternating DB Press

MET-CON: 5 Rounds for Time

10 HR Push Ups
10m Plank Walk
10 Hang Clean (65) (95)
10 Knees to Elbows

CrossFit elan WOD #28

By Jonathan Stamey (June 24, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 6×6

Bent Over Barbell Rows

MET-CON: 30 – 20 – 10

Front Squats (65) (95)
Burpee Pull Ups

CrossFit elan WOD #27

By Jonathan Stamey (June 19, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

MET-CON:

15 Sumo Deadlift (185) (135)
3 Pull Ups
12 Sumo DL
6 Pull Ups
9 Sumo DL
9 Pull Ups
6 Sumo DL
12 Pull Ups
3 Sumo DL
15 Pull Ups

CrossFit elan WOD #26

By Jonathan Stamey (June 18, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 3-3-3-3-3

Strict Shoulder Press

MET-CON: 15-13-11-9-7-5-3-1

Plyo Pushups
Sit Ups

CrossFit elan WOD #25

By Jonathan Stamey (June 06, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 10×2 EMOM

Split Jerk

MET-CON:

150 Wall Balls

CrossFit elan WOD #24

By Jonathan Stamey (June 05, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 2-2-2-2-2

Deadlifts

MET-CON: 12 Min AMRAP

20 KB Swings
25 Sit Ups
30 Double Unders

CrossFit elan WOD #23

By Jonathan Stamey (June 04, 2014)
Posted in Atlantic Performance

WARM UP:

3 Rounds
JJ x 10
Seal Jacks x 10
Air Squats x 10
PUs from Knees x 10

STRENGTH/SKILL: 5-5-5-5-5

Back Squats

MET-CON: 21-15-9

Ring Push Ups
Pull Ups

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