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Friday, 2-5-2016

4
Feb

Friday, 2-5-2016

Few things going on this weekend:

Its ACF ski day at Loveland!  There’s about 15 of us heading up and you can still join us at the area or get in touch with me (RZ) if you’d like to go.

Good luck to HEATHER and SARAH as they each compete in different competitions this Saturday.  Heather will be at the Tough Love Competition at CrossFit Sanitas in Boulder and Sarah will be competing at CrossFit South Denver in the Women’s WOD Jam.  Please give these SUPER STRONG ladies a good luck and lots of support!!!

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Workout of the Day
10min Every Minute On The Minute (EMOM) perform one complex:
1 Snatch (full) + 1 Overhead Squat
 
*Begin the complex at 75% of your 1RM Snatch; increase weight every two attempts
 
 
then, the conditioning is a variation of the Open Workout 15.2 (see video below) which is a friendlier version for a class setting.  Only two weeks until the 2016 Open Starts – please get registered to have a TON of fun and represent ACF!!
 
 
12min AMRAP of the Increasing Ladder
3 Overhead Squats 95/65, 3 Chest-to-Bar Pull-ups
6 Overhead Squats, 6 Chest-to-Bar Pull-ups
9 Overhead Squats, 9 Chest-to-Bar Pull-ups
12 Overhead Squats, 12 Chest-to-Bar Pull-ups
15-15, 18-18, 21-21
*Get as far as you can up the ladder until time expires.
*Scale to chest-to-bar jumping pull-ups today.
 
 
Post your scores to the Whiteboard.
 
 

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