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Dipping Deadlifts

9
Sep

Dipping Deadlifts

Fight Gone Bad 5 — September 25th! 
Click
here to join our fundraising team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Friday 091010 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadlifts (40% 1RM)
Ring Dips

Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.  Jerks may be push, power, or split jerks.    

For the Metcon, use common sense and good form for the deadlifts.          

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 5 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Need a reason to participate in or donate to Fight Gone Bad 5?  Here’s a few…. 
[youtube]http://www.youtube.com/watch?v=ePWmuDT5tnA[/youtube]

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