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07
10
2015

Thursday 8/10/15

By Scotty 0

Huge shout out to Darren from WOD Gear he will down all weekend with all your CrossFit needs!! Make sure you stop by his stand and check it all out…

SKILL (6mins)
EMOM 6mins
3 muscle ups
7 burpees
Novice athletes perform transition MU with bands

POWER (12mins)
Hang Power Snatch
3, 3, 1, 1, 1,
Goal is each weigh to be heavier than the last set.

STRENGTH (8mins)
Find a new 1RM strict press

CONDITIONING (15mins)
10, 20, 30
Burpees
power clean
*Advanced decrease weight on power cleans
10’s @ 90/60, 20’s @ 80/55, 30’s @ 70/50
Int 50/42kg
Nov 42/30kg

Core
Accumulate 5mins in a plank hold

* Also please note there will BE NO classes this Saturday @ CrossFit SFS due to the Capital Unbroken Challenge

author: Scotty

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