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Jennifer Lee 10/21/2014 Extinction Crossfit Mount Dora None SKILL:
CLEAN AND JERK SKILL DEVELOPMENT

WOD:
3 ROUNDS FOR TIME:

400 M run
15x Box Jumps
30 x Hollow rocks 		19m 36s
Workout Scaled
Jennifer Lee 10/07/2014 Extinction Crossfit Mount Dora None SKILL:
Push Press
5x@65%/5x@75%/5x@85%

"Elizabeth"
42 Kb Swings
21 Ring Rows
30 KB Swings
15 Ring Rows \
18 Kb Swings
9 Ring Rows 		8m 57s
Workout Scaled
Jennifer Lee 09/14/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL:
PULL UPS ( 10 MIN to work towards max effort) or
RX+ can do 3x 7 Weighted pullups or MU practice

WOD:
25 Pull ups
50 Dead lifts (115/ 95)
50 Push ups
50 Box Jumps
50 Floor Wipers
50 Squats
25 Pull ups 		21m 02s
Workout Scaled
Jennifer Lee 09/10/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL:
Box Back squats - Wide Stance
12x2 @ 80% ( 30 sec rest between sets)

WOD:
10 RFT ( with 15 min Time Cap)
3 Sumo Deadlift High Pulls ( SDHP) @ 70%
3 Muscle ups ( or 5 Pull ups and 5 Push up combo)




15m 00s
Workout Scaled
Jennifer Lee 09/06/2014 Extinction Crossfit Mount Dora TUESDAY SKILL:
Hollow Rocks
then 2 R of 1 Min Hollow Rocks

WOD:
6RFT
5 Strict Press @ 70%
10 Strict Pullups
15 Box Over Jumps 		16m 32s
Workout Scaled
Jennifer Lee 09/03/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL:
Partner set of :
1 min = 2 hand Kb swing
1 min = Hand 2 Hand alternating swing
( 1 partner works while other rests till both completed four rounds = 8min each)

Then :
10 Kb Swings , 40 Med ball situps , 20 Kb swings , 30 Med ball situps, 30 Kb Swings, 20 med ball situps , 40 Kb Swings , 10 Med ball situps.
FOR TIME: 		13m 21s
Workout Scaled
Jennifer Lee 08/27/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL
8X 1 Squat clean/ 2 Front Squat/ 3 Thrusters
( 1st 3 sets build up - then 5 sets AHAP)

WOD:
21. ( DU) 15 ( DU ) .9 ( DU)
CLEANS 135/95
T 2 B

5O DU'S BETWEEN EACH ROUND 		14m 05s
Workout Scaled
Jennifer Lee 08/26/2014 Extinction Crossfit Mount Dora TUESDAY SKILL;
DEADLIFT
5x 5 ( add 25 - 50 lbs per additional set )
RX+ = Build to 3RPM

WOD: 15 MIN AMRAP
9. 7. 5 - DEADLIFT / MUSCLE UP *

can substitute 15.12. 9 - C2B pullups for MU's.
( 9.7.5 Deadlift still)
OR 21.15.9 - Pullups ( 9.7. 9 Deadlift still )
1 rounds 12 reps
Workout Scaled
Jennifer Lee 08/19/2014 Extinction Crossfit Mount Dora None SKILL:
BEG:
Power clean to Push Press ( build to 3RPM)
ADV:
Power squat clean to Push Press ( build to 1RPM)

WOD: 20 min EMOM
1 Power clean (175/125)
2 Push Press
3 Back Squat 		20 rounds 0 reps
Workout Scaled
Jennifer Lee 07/30/2014 Extinction Crossfit Mount Dora None 30v up
60wtd situp
30hollow rock
60squat jump
30t2b
60mtn climber
12 min amrap		 143 reps
Workout Scaled
Jennifer Lee 07/29/2014 Extinction Crossfit Mount Dora None 100m wallking lunge
2 muscle ups
3jerk 155/115
4rds 4 time		 18m 00s
Workout Scaled
Jennifer Lee 07/25/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 01s
Workout Scaled
Jennifer Lee 07/24/2014 Extinction Crossfit Mount Dora None 5 hang clean (135/95)
10 pistol
15 wall ball
Duel plate carry 200m		 3 rounds 0 reps
Workout Scaled
Jennifer Lee 07/15/2014 Extinction Crossfit Mount Dora bring sally up Sdhp x25
Ghd situp x15
Double under x40
2rft		 8m 27s
Workout Scaled
Jennifer Lee 07/02/2014 Extinction Crossfit Mount Dora Super Wednesday SKILL:
Back Squat @ 85% ( 5x3)

WOD: For time

400 m Run
50 Situps
400 m Run
50 Hollow Rocks
400 M Run
50 Sit ups
400 M run
50 Hollow Rocks 		18m 00s
Workout Scaled
Jennifer Lee 07/01/2014 Extinction Crossfit Mount Dora So 7's SKILL:
Sumo Dead lift High pulls ( 10x5)

WOD:
7 MIN AMRAP
7x KB swings (53/36)
7x Goblet Squat

7 MIN AMRAP
7x Toe to Bar
7x Pushups		 10 rounds 0 reps
Workout Scaled
Jennifer Lee 06/30/2014 Extinction Crossfit Mount Dora Danica's Dirty Thirty 6.30

30 Cleans & Push Press
30 GHD Situps
30 Deadlifts
30 Wall Balls
30 KB Swings
30 Box Jumps

AMRAP for 30 Mins 		1 rounds 30 reps
Workout Scaled
Jennifer Lee 06/25/2014 Extinction Crossfit Mount Dora AMRAP 20 x Pistols ( 10 each leg)
30 x Hollow rocks
20 x Wall balls

AMRAP		 3 rounds 0 reps
Workout Scaled
Jennifer Lee 06/24/2014 Extinction Crossfit Mount Dora 25 Time 2 5 x Ball Slam ( 20/14)
25 x Burpees
25 x Pull ups
25 x Box Jumps ( 24/20)

4 Rounds for time 		20m 00s
Workout Scaled
Jennifer Lee 06/18/2014 Extinction Crossfit Mount Dora None SKILL:
Power Cleans and Push Jerks ( 5x5 ) Alternating movements.

EMOM:
6 Power cleans & Jerks ( rest for remainder of minute)
WOD: 3 MORE....3, 6, 9, 12, 18, ETC
Shoulder to overhead and Box jumps ( 24/20)

12 Min AMRAP		 0 rounds 18 reps
Workout Scaled
Jennifer Lee 05/26/2014 Extinction Crossfit Mount Dora None "Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

( Partner WOD - Half work) 		36m 04s
Workout Scaled