Archive for August 20, 2014

Thursday 20140821 Open Class

Posted: August 20, 2014 by ladygrape01 in Uncategorized
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Joe, Kimberly, and Jeff getting a WOD in at CrossFit by Bobs Fitness Complex.   

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S/S/S:

Find Deadlift 3RM

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WOD:

For time:

20 Pull Ups

30 Alt. Kettle bell Snatch (15 per arm) 1.5/1

40 Butterfly Sit Ups

50 Walking Lunge w/KB Overhead (25 steps in LH, 25 in RH) 1.5/1

With…

EMOM during WOD:

do 5 BURPEES

 

Scaling Options:

Pull ups: Jumping pull ups. Banded pull ups. Ring rows.

KB Snatch: Adjust weight. KB swings if there is an issue with the KB snatch.

Walking Lunge: Weight of KB, or No KB.

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Xtra:

Romanian Deadlift 3 second negatives 3×10 @ 50% DL 3RM