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Amanda

24
Jul

Amanda

New Bootcamps begin TOMORROW!

Thanks to everyone who came out for yesterday’s Tactical Strength Challenge!

WOD for Sunday 072510 — – Click Here For Today’s Schedule 
Front Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM
–Rest–
“Amanda”
9-7-5 Rep Rounds For Time of:

Muscle Ups
Snatch  (135/95)

Post Front Squat Loads and Metcon Time to Comments 
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 90% 1RM.  Note that the final set is for Max Reps @90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel and stood to full knee and hip extension.          

This is a new CrossFit Benchmark WOD, and Event #1 from the 2010 CrossFit Games.  Scale Snatch to 65-70% 1RM to maximize power output and intensity. 

Bootcamps – Starting TOMORROW
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic – Sat/Sun, August 21/22
Fight Gone Bad 5 – Sat, September 25
Pendlay Olympic Seminar – Saturday, October 16th — Only 8 spots left!

Tribute to Amanda Miller — here!

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