Thursday 20141113 Open Class

Posted: November 12, 2014 by ladygrape01 in Uncategorized
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TOTF lunch with Coach Glassman. What an honor! CAN!

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Thursday 13 Nov: In addition to regular class schedule: 
0930 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
1030 Coach Glassman at STRATCOM Theater (open to anyone with access to STRATCOM)
Friday 14 Nov: In addition to Normal Schedule
1000-1400 Resilience Fair at STRATCOM Cafeteria. 
Saturday 15 Nov: Please RSVP for both events via facebook or email to Jeff or Kimberly  
0900-1400 In house Fun Event (no fee/no judge) 

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S/S/S:

Prep for…

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WOD:

Based on CrossFit Games 2009 Final Event. Video courtesy of JoelFridman.

15 reps – Snatch (95/65)

30 reps – Toes to bar

30 reps – Box jump, (24/20)

15 reps – Muscle-ups

30 reps – Dumbbell Push press / push jerk, (moderate wt 40/25)

30 reps – Double-unders

15 reps – 95/65 Thruster

30 reps – Pull-ups

30 reps – Burpees

300 feet Walking lunge with  plate overhead (45/25)

Scaling Options:

Scale weight as needed.

Muscle up -> Ring Dips

Ring Dips -> Stationary Dips

Double under -> 2x single

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Xtra:

Video courtesy of San Francisco CrossFit.

30 HSPU – break up as needed.

Banded bully stretch – 2 min per side

Partner ankle mobility

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