Atlantic Mixed Martial Arts Media

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CrossFit elan WOD #9

By Jonathan Stamey (May 12, 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: 6×2

Back Squats

MET-CON: 5 Rounds for Time

12 Bent Rows
10m DB Crawl (Heavy)
400m Run

CrossFit elan WOD #8

By Jonathan Stamey (May 09, 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:

Clean Progressions

MET-CON:

30 Cleans

MOD #1: 30 Power Cleans
MOD #2: 30 Clean High-Pulls

CrossFit elan WOD #7

By Jonathan Stamey (May 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:

10×3
Push Jerk

MET-CON:

For Time
50 Wall Balls
50 Box Jumps
50 Ring Rows
50 Knees to Elbows
50 Burpees

CrossFit elan WOD #6

By Jonathan Stamey (May 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

STRENGTH:

5×2
Deadlift

MET-CON:

15-13-11-9-7-5-3-1
Sumo deadlift
Ring Dips

CrossFit elan WOD #5

By Jonathan Stamey (May 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:

5×5
OH Squats
Pull up Negatives

MET-CON:

12 min AMRAP
5 Pull ups
10 Sit ups
15 KB Swings

CrossFit elan WOD #4

By Jonathan Stamey (May 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:

5×5
Incline DB Press
Weighted Box/Bench Step-ups

MET-CON:

12 min AMRAP
100m Farmer Carries
100 Double-unders

CrossFit elan WOD #3

By Jonathan Stamey (May 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

STRENGTH:

5×2
Front Squats

MET-CON:

3 Rounds for Time
15 Thrusters
15 Bar facing burpees

CrossFit elan WOD #2

By Jonathan Stamey (May 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:

3 Sets
Handstand PUs (Max)
Chest to Bar Pull-ups (Max)

MET-CON:

5 Rounds for Time
10 A2H Jump Squats
100m Sprint
30 Sec Rest

CrossFit elan Hero WOD "Michael"

By Jonathan Stamey (May 01, 2014)
Posted in Atlantic Performance

3 Rounds for Time

800m Run
50 Back extensions
50 Sit-ups

CrossFit elan WOD #1

By Jonathan Stamey (April 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:

5 Sets
Alternating DB Chest Press
Strict High Pulls

MET-CON:

1-10
Power Cleans (65) (95)
PUs

MOD #1: Clean High Pulls/PUs from Knees

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