Monday 140303

Dude, really he just started CrossFit and he killed 14.1…..or did it kill him?  Strong work Gavin.

CF Open 14.1 You have until 6p Monday (preferably sooner to give us time to validate) to enter your score. If you still need to do the WOD or you are wanting to redo the WOD,  you can during class times today as long as you organize and communicate it to your coach. 

Olympic lifting class Tuesday with Coach Scott at 6:00pm
No Yoga- Thursday this week.

Dynamic Warm-Up-Mobility
Prepare for…

Strength: : 5×5 Koji Back Squat  *Find todays 5 rep Heaviest.

WOD: ” Flipper” 
5 Rounds of:
5 Squat Cleans 155/105 135/83 115/63 95/45
12 Box Jumps 24/20 20/12 12/45#
12 Burpee’s
Rest 90 seconds between rounds.

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD like 5x 175/123 15x Bx jumps 15x Burpees 

Rest recover 8min then:

18 Min EMOM * Best with a partner
Odd min  10-15 T2Bar “UB” * Work smooth kipping & timing technique,control out put management.
Even min  2x Snatch @ %70 1RM * Add/Scale as needed for stimulus, mechanics

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
Run 4x800m rest 1:1


5-3-2 Sumo Dead Lift @ %75:80 1 RM

12min AMRAP
3x ea side TGU
50m Farmers carry 24/16kg
10 x KB SWings 24/16kg




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