February 24, 2014

A COACH’S PERSPECTIVE

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CROSSFIT OPEN COMPETITION NIGHT: FRIDAY AT 6PM

Come compete or cheer on our Team RXD Athletes.  This is going to be an exciting and competitve night.

We will be going to the new brewery next door (Bottle Logic) afterwards.  There is no food served, but you can bring your own or eat from the food trucks that are usually there.

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STRENGTH:

Front Squats

5@ 75%

3@ 80%

1@ 85%

3@ 80%

2@ 85%

1@ 90%

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WOD:

CF Open WOD 13.4

AMRAP 7 minutes of:

3, 6, 9, 12, 15…

Clean & Jerk (135/95)

Toes-2-Bar

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Supplemental Performance Training:

For time:

30 Cleans (225/155)

*Scale as needed