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Friday 12-20-2013

19
Dec

Friday 12-20-2013

Great fun =)   There were obstacle races, CrossFit ninjas hucking themselves into foam pits, trampoline dodge ball, wrecking ball domination, some SWEET Reebok and ACF gear raffle give-a-ways, and TWO free three month memberships raffled off as well.  Thank you all for coming out to Big Time tonight!
 
Workout of the Day
Power Snatch
10min to work up to your 1Rm for the day
then,
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)
 
*Scale the weights accordingly.  Your goal should be to get through at least a few Snatches at the 165/100 range.  Dial in a heavier weight for that set and then work backwards (85/65/45 or 135/95/65 for example).  You will change your weights and load your own bar.
*These are “Target Burpees” and should terminate with a 6″ jump.  As always, scale as needed too.

Post your scores to the Whiteboard.

 

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