Cindy or Mary

/ CrossFit Revelation/

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Programming Note:

Strength Focus: Reps are getting lower, weights are getting heavier. Building Strength

Skill Focus: Clean and Jerk

Conditioning Focus: Using the Clean and Jerk, and accessory lifts, hard work, and GPP.

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News and Upcoming Events:

5th Annual MisFit Toys Throwdown: Saturday, December 5th at 9:00am: The fifth annual MisFit Toys Throwdown will be held on Saturday, December 5, 2015, at CrossFit Revelation. The two person, same sex team competition has sold out the past four years and we expect it to sell out again in 2015. As was done in the past four years, we ask that each athlete bring a new, unwrapped toy on the day of the competition. Each team will compete in three WODs. The top teams will move on to the fourth and final WOD. Prizes will be awarded to the top three teams in the men's and women's division. This is an open competition with no Rx or Scaled divisions, but don't let that scare you from signing up. Most athletes will be able to handle the first three WODs and the minimum standards will be listed on the MisFit Toys website soon. We are hoping for another great turn out this year so find your partner and stay tuned for more details to come.

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WOD:

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Bootcamp:

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A.)  400m sled drag forward

400m sled drag backwards

400m sled drag forward

B.)  "Cindy":

Complete as many rounds as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Squats

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat: 5 w/ 80%, Every 3 Minutes, 5X

B.)  "Cindy":

Complete as many rounds as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Squats

OR

"Mary":

Complete as many rounds as possible in 20 minutes of:

5 Handstand Push-Ups

10 One-Legged Squats, Alternating

15 Pull-Ups

 

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Back Squat: 5 w/ 80%, Every 3 Minutes, 5X

B.)  "Cindy on the Juice":

5 Weighted Pull Ups (45/25#)

10 Bench Press (135/95#)

15 Squats (Bar Comes From Ground--155/105#)

 

Optional: EWOD/CoreWOD