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Thursday 8.29.13

28
Aug

Thursday 8.29.13

Double unders are a skill that takes practice to learn. Here are a few tips to focus on during practice.

Member Testimonial:
“I am a 62 year old woman with RA and Fibromyalgia who joined Cross Fit EXP five weeks ago. I do not have a history of doing any exercise on a regular basis, so I knew from day one that CF was going to be a huge challenge for me. The coaches have been absolutely fantastic! They currently modify the exercises for me so even though I may not be accomplishing the same movements as the rest of the class, I’m definitely getting a workout and I am already moving better than I ever thought I could. Although I felt a little intimidated my first day in the Box, I have found everyone to be very friendly and encouraging. It’s a great atmosphere where people can exercise together even though they may be at different levels. I highly recommend it.”
-Shelly

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WORKOUT Of the DAY:

Strength: 5RM TNG Power Snatch x 3-4 sets. Aim for 70-75% of your 1RM Snatch.

WOD: [ Spreadshirt ]

3 minutes to complete:
400M Run
Max HSPU in remaining time

Rest 1 min

3 minutes to complete:
400M Run
Max Wall Ball in remaining time

Rest 1 min

3 minutes to complete:
400M Run
Max TTB in remaining time

Rest 1 min

3 minutes to complete:
400M Run
Max Double-Unders in remaining time

*Scale runs appropriately so you are in the door no later than the 2 min mark.

Compare to 6.4.13

Buy-Out: 25 Hollow Rocks/ 25 Arch Bodies x 3 rds. Practice free standing HS Holds for 5 min.

Competitor’s Notes: Over RX WOD: HSPU: if able to do 20+ kipping, go deficit. WBs:30/20#

Post scores to comment box below.

 

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