Wednesday 20141001 Open Class

Posted: September 30, 2014 by ladygrape01 in Uncategorized

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Congratulations to the September Onramp! It was a small but mighty class! Welcome to the family and we hope to see you all in the open classes! 

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S/S/S:

Make up Monday or Tuesday

otherwise

Power Snatch up to 90% TM

If snatching, work on successful transition from one pull to the next.  Keep it under control until you hit that power position, then EXPLODE like someone kicked you in the ass!!!!

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WOD:

Fight Gone Bad (Non-Title)

3 Rounds of 1 min AMRAPs:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cals)

Scaling Options:

Adjust weights slightly…should be light

 

It’s Fight Gone Bad.  Go for broke!!!  Remember, the clock does not stop between moves.

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Xtra:

Recover — Roll out everything.

Start at top, work your way down

 

Coming Up:

TOTF Athletes, near and far-
Some of you may know that we are wrapping up a long strength cycle. You should all be seeing improvements and PR’s in back/ front squat, overhead press, deadlifts, snatch, and bench press.
While we reset for our next cycle we are going to test our overall fitness and have some fun! For the month of October (10/6-10/31) we will be doing CrossFit Main Site WODs. To make it more fun, we will be making it a fun challenge. After every TOTF WOD you complete you need to post your name, scaled or RX, and score for the WOD on the TOTF Facebook post correlating to that days WOD. It can be done solo, in class, in your garage (if you have the equipment) or wherever as long as the work is done. You have to post your score for that WOD within 24 hours. There are no makeups! (WOD posts at 8pm, you have until 8pm the following night) The male and female to complete the most WODs in the month of October wins a TOTF shirt! This is purely for fun and open to all TOTF athletes. CAN!
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