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WOD for 102418

23
Oct

WOD for 102418

Saturday Announcement!!

CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday (10/27)!

Classes will be on at 8, 9, and 10! They will take place outside!!

Bring a pumpkin!!!!!!

*All other specialty classes will be cancelled. There will be NO CHILDCARE this Saturday as well*
*Feel free to take advantage of our sister gym access to attend regular classes at CrossFit Brave, Bull City CrossFit, or South Durham CrossFit. Please make sure you register for classes there!!

 

Technique: Power Position

 

Strength: High Hang Power Snatch

3-3-3-3

@50-60% 1RM.

 

Metcon:

As far as possible in 17 mins (Open Workout 13.1)

40 Burpees

30 Snatches

30 Burpees

30 Snatches

20 Burpees

30 Snatches

10 burpees

30 Snatches – AMRAP

 

L1: Bar facing burpees, 95/65 155/105 185/135 225/155

L2: Bar over burpees (lateral), 75/55 135/75 165/100 210/120 (open level)

L3: Burpees, 55/35 75/55 95/65 135/95

L4: Burpees, DB Snatches

 

 

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