04/04/17: Squats, Pull Ups, Power Cleans

/ 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.)  Odd/Even 10:

Even: 50 Singles or Dubs

Odd:  10 Calorie Row

B.)  3X:

1 Minute Max Air Squats

Rest 1 Minute

1 Minute Max Pull Ups

Rest 1 Minute

1 Minute Max Sit Ups

Rest 1 Minute

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat: 90% of 5 Rep Max x 5, Every 3 Minutes, 3X

B.)  3X:

1 Minute Max Back Squats (135/95#)

Rest 1 Minute

1 Minute Max CTB Pull Ups

Rest 1 Minute

1 Minute Max Power Cleans (135/95#)

Rest 1 Minute

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD...Get #SwoleAndFlexy

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD