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09.01.2015

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IMG_0007ANNOUNCEMENTS:
-Today: Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Coach’s Choice
II. Mobility

Team WOD: “Clash of Clans”
In teams of two athletes complete as many rounds as possible in 15:00 of the following; where the first round is 10 reps/kcal, the second round is 20 reps/kcal, etc. One athlete works while the other maintains their static hold task, then they switch before moving onto the next couplet of movement/hold.

 

Row(kcal) – Hold @ bottom of Squat
Ring Row – Handstand Hold
Box Jumps (24/20”) – Plank Hold
KB Swings (32/24kg) – Hold Bumper Plate Overhead (45/25lbs)

Post rounds/reps completed to comments.

Skill Development
I. Goat Work
II. Mobility
III. 15 Rounds for Quality of:
2 x KB Snatch (1R/1L)
2 x Weighted Pistols/Pistols (1R/1L)
IV. CFNE Bulletproof Shoulders

Note: Use a challenging weight.

Samy Daghir

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