04/14/17: Clean and Jerks and So Much Work
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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 10:
5 Pull Ups
10 Calorie Row
20 Sit Ups
B.) 5X:
20 Suitcase Deadlifts
20 Wallballs
Run 200 M
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 1 Clean + 3 Jerks: 10 Minutes to Find Max
B.) 5X:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Shoulder to OH (155/105#)
Run 200 M
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Deadlift: 85% x 3, 5X
B.) RDL: 10 (Light Weight) 3X
C1.) Full Gluteham Raises: 10, 3X
C2.) GHD Iso Hold: 30 Seconds On/30 Seconds Off: 4X
D.) 3X:
10 Box Jumps (30/24")
20 Alternating Pistols
E.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
