Sunday 1/25 Comp Class

Registration for the 2015 CrossFit Games Open is now LIVE!  The 2015 Open begins on February 26.

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A.  Work up to heavy Seqment Snatch

Notes:

Use clock to ensure a full second below the knee and at bottom of the squat

B.  EMOM – Add one deadlift and one burpee each round until all reps are unable to be completed within one minute

  • 5 Deadlifts
  • 10 Burpees

Notes:  Pick a weight that allows you to be:

  1. Fast off the floor
  2. Maintain midline tension through set (i.e avoid re-tensioning or re-gripping at the bottom of the rep -> reload at the top)
  3. No belts, and no bouncing.

C.  For time: Accumulate 300 calories on the rower in teams of two

Notes:

  1. Perform in male/female teams if possible

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