March 3, 2014
Some of the Boys from Friday Night Lights Out.
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IMPORTANT REMINDER!!!
All scores for the CrossFit Open WOD 14.1 must be entered by 5pm (Pacific Standard Time).
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WEEKLY CALENDAR:
Monday: Fundamentals 7am & 7:30pm
Tuesday: Nutrition 101 Clinic (attendees must RSVP in advance)
Wednesday: Intro Class 9am, Fundamentals 7am & 7:30pm
Thursday: Fundamentals 7:30pm
Friday: Fundamentals 7am, Oly Class 4pm, Friday Night Lights Out #2 6pm
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STRENGTH:
Back Squat
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90%
1 @ 90-95%
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WOD:
1000m Row
30 Hang Power Cleans
30 Chest-2-Bar Pull-ups
*Fitness (135/95), Performance (165/125)
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Supplemental Performance Training:
Heavy Wallball Challenge:
Completed with a (30/20) wallball on the high rig targets.
For time:
25 Wallballs
Rest 30 sec
25 Wallballs
Rest 30 sec
25 Wallballs
Rest 30 sec
25 Wallballs
