Atlantic Mixed Martial Arts Media

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CrossFit elan WOD #38

By Jonathan Stamey (July 08, 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 DB Pullovers
3-3-3-3-3 Negative Pull Ups

MET-CON:

15 Snatch Pulls
12 Snatch High Pulls
9 Overhead Squats
12 Snatch Pulls
9 Snatch High Pulls
6 OH Squats
9 Snatch Pulls
6 Snatch High Pulls
3 OH Squats

CrossFit elan WOD #37

By Jonathan Stamey (July 07, 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: 5 Rounds

3 TGU
6 Knees to Elbows
9 KB Swings

CrossFit elan WOD #36

By Jonathan Stamey (July 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: 3-3-3-3-3

Push Press

MET-CON: 21-15-9

Thrusters
Ring Rows

CrossFit elan WOD #35

By Jonathan Stamey (July 03, 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: 10 Rounds

5 Sumo Deadlifts
5 Push Ups

CrossFit elan WOD #34

By Jonathan Stamey (July 02, 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

Chin Ups

MET-CON: 1-10

Front Squats
Barbell Rows
Roll Outs

CrossFit elan WOD #33

By Jonathan Stamey (July 01, 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

Wide Grip Bench Press

MET-CON: 3 Rounds

5 Handstand Push Ups
25 Sit Ups
400m Run

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

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