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02.25.2015

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10348305_835646113148056_7220690787811126553_n*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

Register at games.crossfit.com

It’s time to get some, freaks.

Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.

March On-ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

1 x Snatch

Notes: Technique is focus here. Weights should only increase as form allows.

Post loads to comments.

Impact/Focus #2: Back Squat/Double Under EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 2 x Back Squats (185/135)
Even: 20 x Double unders

Notes: Athletes will be given 5:00 to warm up their back squats. Back Squat repetitions will increase by 2 reps every set (2,4,6,etc.) and double under sets will increase by 10 x double unders every set (10,20,30,etc.).

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

2 thoughts on “02.25.2015”

  1. Snatch: 145×1
    EMOTM AMRAP: 6 rounds with 175lbs
    Limped through to the finish after only achieving 6 of 14 reps x Back Squat. Glorious times had by all.

    Reply

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