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| Did you sign up for the In House Meet yet? |
Either 1:30 or 2:30
Please attend the same session as last week unless you have been told otherwise
GOAT WORK
You may do this in the On Ramp area during the opposite Oly session
COMP WOD
10 min time cap:
6 RFT:
100 meter Row
25 Double unders
10 min Rest
10 min time cap:
15 HSPU
2 Squat Cleans (225/135)
Increase HSPU deficit 1 inch
15 HSPU
3 Squat Cleans (225/135)
Increase HSPU deficit 1 inch
12 HSPU
4 Squat Cleans (225/135)
Increase HSPU deficit 1 inch
9 HSPU
5 Squat Cleans (225/135)
Increase HSPU deficit 1 inch
6 HSPU
6 Squat Cleans (225/135)
10 min Rest
10 min time cap:
3 RFT:
10 S2OH (135/95)
10 meter Front Rack Lunge (135/95)
10 OHS (135/95)
10 meter OH lunge (135/95)
Click Link to Register:
In House Olympic Lifting Meet and Competition: Saturday, August 9th at CrossFit OKC.
Snatch with Steve: Up to a 210#F x3 (200# felt better than last week though)
ReplyDelete6 rds of:
Row 100m
25 DU
--like 5 min-ish, I think
10 min timecap:
15 Deficit HSPU (3")
2 Squat Cleans 225#
12 Deficit HSPU (4")
3 Squat Cleans 225#
9 Deficit HSPU (5#)
4 Squat Cleans 225#
6 Deficit HSPU (6")
5 Squat Cleans 225#
3 Deficit HSPU (7")
5 Squat Cleans 225#
--got 4 Squat Cleans into the first rd of 5, all HSPU unbroken...take that 2013 Regionals Joey.
I had all the fun today. Hit my 1RM snatch today and almost PR'd. Comp WODs were tough but I feel more like myself each week.
ReplyDeleteYay! No more #regression.