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Saturday 141213 - Team Saturday/Community Workout


Fact: CrossFit is better with a buddy.
Community Team WOD

Sign up for either the 8AM or 9AM class by clicking this link.

“Three Strikes”

For total time in teams of 2:

30 – 20 – 10
Deadlifts, 225/155 or 185/125 or 135/85
Toes-to-bar

30 – 20 – 10

Power Snatch, 95/65
Lateral Barbell Burpees

30 – 20 – 10

Thruster, 95/65
250m run (each at same time)

Notes: 22 min cut-off. One person can work at a time. The work listed is what must be accomplished as a team, not individually. There are essentially three phases (strikes:)) to this workout but you will proceed from one directly into the next into the next with no prescribed rest. In the last phase, both teammates run the 250m together and you can't start the next set of thrusters until both teammates are back.

Performance

The gym will be open by 6:45AM at the latest so you can start warming-up, do the work at 7:00, and be done by 8:00 so the community workout will have the space that they need.


A. clean and jerk, build to a tough single in 20mins
B. snatch, build to a tough single in 20mins
+
For time:
Row 1000m
25 DU
Row 750m
50 DU
Row 500m
75 DU
Row 250m
100 DU

Notes:

- Post loads and times on board
- J-Earley: 285, 225, 13:50

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