February 6, 2014
SEAN AND NYRA
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Support Your RXD Athletes
Omar and Sean will be competing this Saturday in the NLI Competition at Cerritios College.
Please stop by and cheer them on. They have annonced 2 of the 3 event heat times:
Omar: 8:27 am & 2:37 pm
Sean: 9:28 am & 2:46 pm
This will be the first CrossFit competition for each of them. GOOD LUCK BOYS!!!!
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WOD:
Five rounds for time:
40om Run
10 Lateral Box Jumps (24/20)
15 KB Sumo Deadlift High Pull (70/53)
*KB must touch ground and hands touch chin
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Supplemental Performance Training:
Snatch:
In 15 minutes, build to a heavy 1 rep.
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EMOM 10 minutes:
2 reps Squat Snatch @75% above
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For time:
20 GHD
20 Toes-2-Bar
20 GHD
20 Toes-2-Bar