03/30/17: Clean Complex

/ CrossFit Revelation/

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NUTRITION CHALLENGE NOTE:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information will be available soon!

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

30 M Sandbag Push

30-Second Handstand Hold

30 M Sandbag Push

30 Air Squats

B.)  3X:

15 Burpee Box Jump Overs

50 Doubles

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  20 Minutes to Find Max:

Hang Clean/Clean from Below Knee/Clean from Floor/Jerk

B.)  3X:

10 Hang Squat Cleans (135/95#)

10 Shoulder to OH (135/95#)

50 Doubles

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD