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