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“Aunt Edna” & OLY – Thursday 3/23

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Strength

EMOM15

  1. Deadlift 5 Reps @80%
  2. Weighted Step-up 6 Reps
  3. Rest

WOD

EMOM18

  1. Row 15/12 Cal
  2. 15 Box Jumps
  3. 5 Power Snatches (135,95)

Level 3- 115,75, 12 box Jumps

Level 2- 95,65, 10 box jumps

Level 1- 75,45, 8 box jumps

 

OLY Class **6:00PM Only**

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Banded hip stuff
Static suckfest

Snatch
Lets think of the back angle
Doubles pull off of blocks/ 3 plates
60%
70%
80% x2

Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5×5

? Mystery 1 rep max

The Open, OLY…and a Challenge

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Kiddddddddddddds!

A few things coming up…

1) 17.5 – This year’s Open is almost over! There have been some phenomenal performances by all of you, and a lot of heart on display. From the PR’s to the Rx’ing to the simple participation in this thing (which is comfort-zone stretching in and of itself), it has been fun to watch all of you. We will once again do a “Friday Night Lights” format this Friday. We’ll run 17.5 heats, have a few Open-ending celebratory cocktails and finish this thing in style. ALSO – our friends from Bear Grips will be joining us on Friday. They make some awesome gear, including rig grips, wrist wraps and compression sleeves (www.beargrips.com). They’ll have sample gear to try, so come check them out on Friday night!

2) OLY Class – As promised during our last State of the Union, we will be adding an additional Coach Mikey OLY class on Monday’s at 4:00PM. The first one kicks off on Monday April 3rd, which will be it’s weekly time slot. So OLY will now be on Mondays at 4:00 and Thursdays at 6:00. Get some!

3) CFK Challenge – We will be announcing a challenge very soon that will be a more traditional construct (vs. the last couple we have had). It will be team based. There will be $$ and bragging rights on the line. And it will be unlike anything we’ve done yet. Start prepping yourself and getting into Challenge Mode…this will be for everyone and it will be a blast!

All for now…

-Mike

CrossFit Open Workout 17.4

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Happy St. Patrick’s Day!! Join us at CFK any time after 4:30 for some heats of 17.4. Bring some Guinness, snacks and your best brogue for the High Holy Day. All gym time today will be heats-only for 17.4 (e.g. 8:30-11:30 will be all heats, as will 5:00-8:00)

 

Men Rx

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Women Rx

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

Men Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Women Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups