November 20, 2013

Warming up for a Saturday 5K Run

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STAFF RETREAT:

The RXD staff will be going on a retreat this weekend (Friday-Sunday) in Big Bear.  We will be working on ways to improve RXD in 2014.

On Friday, Andrew Kong (Vince’s brother), an experienced CrossFit coach at CF Tustin and Red Wolf CF, will be covering all classes.

On Saturday and Sunday, Andrew Niemeyer, will be covering at the gym.

All classes will be on normal schedule.

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STRENGTH:

In 20 minutes:

Find a HEAVY 1 Rep Snatch

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WOD:

Fitness:

AMRAP 10 Minutes:

30 Double-Unders

15 Power Snatches (75/55)

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Performance:

AMRAP 10 Minutes:

50 Double-Unders

10 Power Snatches (135/95)

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Supplemental Performance Training:

Power Snatch

8 sets of 1 rep @80%

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Power Clean & Jerk

8 sets of 1 rep @ 80%