12/11/15: Strict Presses, then Hang Cleans, FS and Jerks
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There's no way we could adequately show our appreciation to everyone for supporting The MisFit Toys Throwdown, but...we'll try.
To the athletes, judges, volunteers, our awesome MC, our incredible sponsors, and all the people who worked so hard both on the floor and behind the scenes...we're amazed each year at what a great event this is, thanks to all of you.
This event continues to remind us what #CrossFit is all about...being positive and supportive of each other, being charitable and giving, and building and maintaining an incredible community of people who come together to throwdown for a good cause around the holidays each year; all while showcasing really impressive athleticism and sportsmanship!
You all help make this happen and we're humbled by it and grateful for all of you! Thanks for sticking with us and making the 5th MisFit Toys Throwdown such a successful event...we hope to see you all again next year!
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WOD:
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Bootcamp:
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A.) Seated Strict Press: 70x5, Every Other Minute, 5X
B.) WOD:
100 Doubles (or 300 Singles or Mix Double Attempts with Singles!)
50 Calorie Row
25 Step Ups w/12/16kg*
*Step up height should have box touching just below knee
Post time to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Seated Strict Press: 70x5, Every Other Minute, 5X
B.) Complete 6 Rounds of the Complex:
(Use 60% of Max Clean and Jerk)
5 Hang Power Cleans
7 Front Squats
3 Push Jerks
*Each complex must be completed unbroken. Rest as needed between rounds.
**For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Seated Strict Press: 70x5, Every Other Minute, 5X
B.) Complete 6 Rounds of the Complex:
(Use 60% of Max Clean and Jerk)
5 Hang Power Cleans
7 Front Squats
3 Push Jerks
*Each complex must be completed unbroken. Rest as needed between rounds.
**For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
Post time to comments!
Optional: EWOD/CoreWOD
